Warm Up 1600/30:00
4x200 @:15-30s Rest Free -Odds Smooth/Dps -Evens Build to Fast Within the 200
4x100 @:15-30s Rest -Odds Free Drill/Swim by 25 -Evens I.M or Non Free
8x50 @:10-15s Rest Descend 1-4 Free,5-8 Choice
Main Set 2400/60:00
4x200 @:15-30s Rest Free Descend 1-4
4x200 @:30s Rest Pull Breathing 3,5,3,7 by 50
16x50 @:10-15s Rest 1-4,9-12 Freestyle Descend; 5-8, 13-16 I.M Order Swim
Cool Down 200/5:00
4x50 Choice
95 Minutes 4200 Meters
