Warm Up 900/20:00
3 Rounds
1x100 @:10-15s Rest Swim (Long Strokes)
1x100 @:10-15s Rest Kick (Steady/Continuous)
1x100 @:10-15s Rest Pull Breathing Every 3/5 by 25
Drill 600/15:00
3 Rounds
1x50 @:10s Rest Catch Up Drill
1x50 @:10s Rest FingerTip Drag
1x50 @:10s Rest Zipper
1x50 @:10s Fist Drill
Main Set 2100/50:00
3 Rounds
2x100 @:10-15s Rest #1. Distance Per Stroke #2. Build to 80-90%
4x50 @:10-15s Rest Descend 1-3 to 90% #4. Smooth
2x100 @:20s Rest 90% Effort
2x50 @:15s Rest #1 Smooth #2. Fast
Cool Down 200/5:00
8x25 -Odds Breastroke -Evens Double Arm Backstroke w/a Breaststroke kick
90 Minutes 3800 Yards