10-18-25 Master The Medley

Warm Up 900/20:00
300 Every 3rd  25 Backstroke
200 Pull W/ Buoy and Paddles-Bilateral Breathing
100 Choice Kick
200 I.M -25 Kick -25 Swim
4x25 @:10-15s Rest Choice Stroke Build

Backstroke Technique 600/15:00
4x50 @:10s Rest Backstroke -25 Right Arm -25 Left Arm (Arm that's not moving at your side)
4x75 @:10s Rest -25 Streamline Backstroke Kick -50 Backstroke
1x100 Backstroke 5Stroke 6Kicks

Main Set (I.M) 1850/40:00
3x50 @:5-10s Rest I.M Switch (Fly/Back Back/Breast Breast/Free)
3x100 @:10-15s Rest Free Descend 1-3
6x50 @:10-15s Rest Back #1-3 Descend  #4-6 Ascend
4x50 @:10s Rest Free -25 Fast  -25 Smooth
6x50 @:10s Rest Breast Descend 1-3, Ascend #4-6
1x200 @:20s Rest Free Negative Split
3x100 @:15s Rest I.M Descend 1-3
4x25 @:10-15s Rest I.M Order All out 

Cool Down 200/5:00
4x50 Choice 

3550 Yards 80 Minutes