Warm Up 1200/30:00
1x300 Looosen
4x50 @:10-15s Rest Free Kick Build
6x50 @:15s Rest -Odds I.M Sw/ -Evens Choice Stroke Build
8x50 @:10-15s Choice Stroke Descend 1-4 5-8
Main Set 2700/65:00
3 Rounds (rounds 1 and 3 are freestyle, round 2 is stroke or IM)
1x100 @:15s Rest Smooth
1x200 @:30s Rest Build
1x300 @:30's-1:00 Min Rest Broken at 100's W/ 10's Rest (Hold same time or drop 1 second per 100)
1x200 @:30s Rest Negative Split
1x100 @:20s Rest Ascend
Cool Down 200/5:00
4x50 @:10-15s Rest Choice
100 Minutes 4100 Meters
