Warm Up 800/20:00
300 Choice Loosen
100 Kick
4x50 @:15s Rest I.M Order Drill/Swim
8x25 @:10-15s Rest Descend 1-4,5-8
Main Set 2600/60:00
2 Rounds
4x100 @:15s Rest Free Descend 1-4
4x25 @:30s Rest Choice Stroke Fast
4x75 @:15s Rest Back Descend 1-4
4x25 @:30s Rest Choice Stroke Fast
4x50 @:15s Rest Breast Descend 1-4
4x25 @:30s Rest Choice Stroke Fast
Cool Down 300/6:00
6x50 Free Breathing 5/3 by 25
3700 Yards 86 Minutes
