Warm Up 750/15:00
5x150 @:15s Rest
#1.Swim #2.Kick #3.Drill #4.Pull #5.Swim
Main Set 3200/70:00
4 Rounds
8x25 @:10s Rest Kick -Odds Strong -Evens Smooth
4x50 @:10s Rest Descend 1-4
2x100 @:10-15s Rest 80% Hold Pace & Stroke Count
1x200 @:15s Rest Pull Breathing 3/5 By 50
Cool Down 200/5:00
100 Kick
100 Choice
4150 Yards 90 Minutes
