Warm Up 800/20:00
300 Free Loosen
3x100 @:15s Rest (Fins and Paddles)
#1.Long Stroked Doggie Paddle
#2. 3 Right Arm 3 Left Arm
#3.-25 Scull -75 Free
4x50 @:10-15s Rest Choice Kick Build by 25
Main Set 2800/60:00
8x50 @:10-15s Rest -Odd catch-up Drill then transition into a comfortable 3/4 catch-up -Evens 3 Strokes 3 Second Glide
2x100 @:15s Rest -50, 1 Pull 3 Second Glide Breast -50, Free Build
4x100 @:10-15s Rest -25 I.M Order -75 Free
4x100 @:20-30s Rest Pulll w/ Paddles and Buoy, Build to fast
4x100 @:10-15s Rest Free Descend 1-4.
4x50 @:20s Rest I.M Order Build to Fast
Cool Down 200/5:00
1x100 Right Paddle Left Fin
1x100 Left Paddle Right Fin
3800 Meters 85 Minutes