Warm Up 900/25:00
300 Choice Loosen -Mix it up
4x75 @:15s Rest Choice Stroke -Odds -50 Kick -25 Swim
-Evens -25 Swim -50 Kick
4x50 @:10-15s Rest Descend 1-4 Free or Choice Stroke
4x25 @:10s Rest I.M #1 Fly: 3R/3L #2 Back: 3 Strokes / 6 Kicks #3 Breast: 1 Pull / 2 Kicks #4 Free: Fingertip Drag
Pre Set 700/15:00
4x50 @:15s Rest I.M Order Kick/Drill
6x50 @:10-15s Rest I.M Switch (Fly/Back Back/Breast Breast/Free)
8x25 @:15s Rest Choice Stroke -Odds -Build
Main Set 2100/50:00
3 Rounds
1x200 @:20s Choice Stroke Build by 50 (last 50 85%)
2x100 @:15s I.M
4x50 @:15s Rest Choice Stroke Sprint Cycle(-25 Fast -25 Ez -25Ez -25 Fast -50 Build -50 Sprint)
1x100 @ Active Recovery #1.Kick #2. Pull #3.Swim
Cool Down 200/5:00
4x50 Choice
3900 Yards 95 Minutes