Warm Up 800/20:00
300 Choice -Mix Up Strokes
4x50 @:10s Rest -25 Streamline Kick On Back -25 Swim
4x50 @:10s Rest I.M Order -25 R Arm -25 Left Arm
4x25 @:10-15s Rest Choice Kick Build
Pre-Set 600/15:00
6x50 @:10s Rest -Odds Streamline Dolpin Kick On back -Evens Flutter Kick on Side(Switch Sides Per 25)
4x25 @:5s Rest ½ Scull W/ a Strong Kick ½ Swim
1x100 Distance Per Stroke Free
Main Set 2400/55:00
3 Rounds
1x200 @:20s Rest Kick Build Each 50
4x50 @:10-15s Rest Choice Stroke Descend 1-4
4x25 @:10s Rest Sprint Kick
4x50 @:10-15s Rest Choice Stroke Build
1x100 @:15s Rest Pull w/ buoy Focusing on Bi Lateral Breathing
Cool Down 200/5:00
4x50 -Double Armbackstroke /25 Choice
4000 Yards 95 Minutes
