Warm Up 900/20:00
300 Choice - Mix Up Strokes
4x75 @:10-15s Rest I.M Order Kick/Drill/Swim
4x50 @:10s Rest Descend 1-4
4x25 @:10-15s Rest Sprint Cycle (-25 ½ Fast ½ Easy -25 ½ Easy ½ Fast -25 Build -25 Sprint)
Pre Set 800/20:00
2 Rounds
4x25 @:10s Rest I.M
4x50 @ I.M Order Drill/Swim
1x100 @:15s Rest I.M
Drills
Fly: 3R 3L 3Full,4k 1 Pull
Back:3 Strokes 6 Kicks, Double Arm Back.
Breast: 1Pull 3 Second glide 1 Pull 2 Kicks.
Free: Zipper, Fingertip Drag
Main Set 2000/50:00
4 Rounds
1x200 @:20-30s Rest As -25 Fly -50 Back -50 Breast -75 Free
4x50 @:10s Rest Choice Stroke Descend 1-4
4x25 @:15-20s Rest I.M Sprint
Cool Down 200/5:00
4x50 #1.Backstroke #2.Kick #3.Smooth Free #4.Choice
95 Minutes 3900 Yards
