Warm Up 900/25:00
3x100 -2 EZ 1x Build
4x75 Choice Stroke -Odds K/K/S S/K/K
4x50 Choic Stroke Descend 1-4
4x25 Sprint Cycle
Main Set 2900/60:00
1x500 @:50s Rest Pull Negative Split to Strong
4x75 @:10s Rest Strong Consistent Pace
4x50 @:10-15s Rest Active Recovery
4x25 @:10-15s Rest Fast
1x400 @:40s Rest Pull Build by 200
3x75 @:10s Rest Strong Consistent Pace
3x50 @:10-15s Rest Active Recovery
3x25 @:10-15s Rest Fast
1x300 @:30s Rest Pull Build by 100
2x75 @:10s Rest Strong Consistent Pace
2x50 @:10-15s Rest Active Recovery
2x25 @:10-15s Rest Fast
1x200 @:20s Rest Pull Build by 50
1x75 @:10s Rest Strong Pace
1x50 @:10-15s Rest Active Recovery
1x25 @:15s Rest Fast
Cool Down 200/5:00
1x100 Ez
2x50 @ -25 Kick -25 Swim
90 Minutes 4000 Yards
