Warm Up 1000/25:00
300 loosen
6x50 @:10s Rest -Odds Kick -Evens Pull
4x75 @:15s Rest Choice Stroke Scull/Drill/Swim
4x25 @:10-15s Rest Sprint Cycle (½ Fast ½ Ez, ½ Ez ½ Fast, -25 Build -25 Fast)
Pre Set 600/15:00
1x300 @:30s Rest Choice Stroke -50 Drill -50 Swim -50 Build
4x50 @:10s Rest -Odds Catch Up Drill -Evens Fist
4x25 @:10s Rest Free 3 Strokes 3 Second Glide (glide with only one hand leading)
Main Set 1950/45:00
3 Rounds
6x50 @:10-15s Rest I.M Switch (Fly/Bk Bk/Br Br/Free)
2x75 @:10s Rest Free Breathing 3/5/7
8x25 @:15s Rest -Odds I.M Order Fast -Evens 25 Active Recovery
Cool Down 200/5:00
4x50 Choice
3750 Yards 90Minutes
