Warm Up 800/20:00
300 Choice Loosen
6x50 @:10s Rest -Odds Kick -Evens Pull
4x25 @:10-15s Rest Scull -Odds -Head First -Evens Feet First
1x100 Silent Swim (Try to Swim With Out Making a sound or Splash)
2x50 @:10-15s Rest Choice Stroke Build
Pull 600/15:00(Pads Optional)
4x150 @:30s Rest -100 Pull Build to 80 -50 Drop Buoy Over Kick Build to 100 %
Main Set 2400/50:00
3 Rounds (Change Stroke Each Round)
3x50 @:10s Rest Kick Descend 1-3
3x50 @:10-15s Rest Drill
3x50 @:15-20s Rest Build Each 50 to 90%
1x200 @:30s Rest Free Breathing 3/5 by 50(Aerobic)
4x25 @:15-20s Rest Fast
1x50 @:Reset Active Recovery
Cool Down 200/5:00
200 Choice
90 Minutes 4000 Yards
