Warm Up 900/25:00
300 Choice Loosen Mix Up strokes Every 75
4x75 @:15s Rest As -25 Back -25 Breast -25 Free
-Odds Drill (Drills= Back 1 Pull 6 Kick, Breast 1 Pull 3 Second Glide, Free Fist Drill)
-Evens Swim
4x50 @:10-15s Rest I.M Order -25 Kick -25 Swim
4x25 @:10s Rest I.M -As Few Strokes as possible
Pre Set 600/15:00
4x75 @:15s Rest -25 Fly Drill -25 Back Swim -25 Breast Drill
4x50 @:10s Rest -25 I.M -25 Free Drill
4x25 @:10s Rest Free Descend 1-4
Main Set 2100/50:00
3 Rounds
4x50 @:10s Rest I.M by 50 - Single Arm -25 Right -25 Left
2x100 @:10-15s Rest I.M
4x50 @:10s Rest Free/Choice Stroke Descend 1-4
4x25 @:10-15s Rest I.M Fast
Cool Down 200/5:00
4x50 -Odds Choice -Evens Back/Breast
3800 Yards 95 Minutes
