Warm Up 1000/25:00
300 Choice
4x50 @:10s Rest I.M Order -25 Kick -25 Swim
6x50 @:15s Rest I.M Switch (Fly/Back Back/Breast Breast/Free x2)
4x50 @:10s Rest Descend 1-4
Pre Set 400/10:00
8x50 @:10-15s Rest
#1-2 Pull Breathing 3/5 Per 25
#3-4 Kick 80%
#5-6 Swim -25 Drill -25 Swim
#7-8 Swim Build to Fast
A. 1200/25:00
3 Rounds
1x150 @:15s Rest Pull Breathing 3/5/3 by 50
1x100 @:15s Rest Swim -Build to Fast Every 25
2x50 @:10s Rest Kick #1. Build #2. Fast
2x25 @:20s Rest Swim -Fast
B. 1000/25:00
2 Rounds
1x200 @:20s Rest Swim -Best Average
1x100 @:15s Rest Kick -Build to Fast
2x50 @:10s Rest Swim #1. Drill/Swim #2. -25 Fast -25 Smooth
4x25 @:15s Rest -Odds Smooth -Evens Fast
Cool Down 200/5:00
200 Choice
3800 Yards 90 Minutes
