Warm-Up 800/ 20:00
2x150 Free Loosen
4x50 Choice Kick @:5-10 Seconds Rest
1x100 I.M
2x50 Free -25 Breathing every 3 -25 Breathing every 5 @:5-10 Seconds Rest
Pre-Set 600/15:00
3x100 I.M @ 10-15 Seconds Rest
6x50 @ :10 Seconds Rest
-O -25 Back -25 Breast
-E -25 Breast -25 Free
Main Set 1750/40:00
3x300 @ :20 Seconds Rest
1.I.M No Free
2.100 Free 100 I.M 100 Free
3. Free Desc by 100
2x200 Free Pull -Choice Equipment @ 15 Seconds Rest
3x150 @ 15 Seconds Rest
1.-50 Back -50 Breast- 50 Free
2.-50 Free -50 Back -50 Breast
3.Reverse I.M no Fly
Sprint 200/6:00
4x25 @ :15 Seconds I.M Order Sprint
2x50 @ :20 Seconds RestBackstroke -25 Max U/W -25 Sprint
Cool Down 200/4:00
4x50 Choice Stroke Smooth
3550 Yards 85 Minutes
