Warm Up 900/25:00
300 Free I.M (75 Free -75 Back -75 Breast -75 Free)
4x75 @:15s Rest I.M Order Kick/Drill/Swim
4x50 @:10-15s Rest Descend 1-4
4x25 @:10-15s Rest Sprint Cycle
Main Set 2700 60:00
3 Round
1x200 @:20s Rest Build
4x50 @:10-15s Rest Descend 1-4
4x25 @:20s Rest Sprint
1x100 @:30s Rest Active Recovery
12x25 @:15s Rest #1. Fast Swim #2. Fast Kick #.3 Active Recovery
Round 1: Freestyle
Round 2: Stroke
Round 3: I.M
Cool Down 200/5:00
4x50 @:10-15s Rest Choice
3800 Yards 90 Minutes
