W-U 900/20:00
200 loosen
100 backstroke
100 breaststroke
100 kick w/ board
100 pull with a pull buoy
4x50 Desc.1-4 @50-1:30
100 choice stroke
Main-Set(Choice Equipment) 2900 / 52:00
3 x 200 Free Desc 1-3. @3:30-4:00
2 x 75 I.M No Free OR Fly @ 2:00-2:30
3 x 200 freestyle, Try to hold a moderate pace. @3:30-4:00
4 x 50 dolphin kick with fins @ 1:00-1:30
2 x 300 Free negative splitting the second 150 @3:30-4:00
2 x 75 I.M No Free OR Fly @2:00-2:30
2 x 200 Desc. by 50 @3:30-4:00
4 x 50 Choice kick with board @ 1:00-1:30
Cool-Down 200/4:00
200 Smooth
4000 yards 74 Minutes
