Warm-Up 800/20:00
300 Free
8 x 50 @ 10-15s rest
Odd: Drill (Catch Up Free)
Even: Finger Tip Drag
4x25 Sprint Cycle @ :45-1:00
Pre-Set 600/18:00
3 x 200 IM @ 20s rest
#1: 25 Fly/75 Free, 25 Back/75 Free
#2: 25 Back/75 Free, 25 Breast/75 Free
#3: 25 Breast/75 Free, 25 Fly/75 Free
Main Set 1800/40:00
3 Rounds
3 x 100 Free Desc.1-3 @ 10 Seconds Rest
4 x 50 Free @ 10s rest
-25 Sprint -25 Ez
1 x 100 Free Smooth @ 20 Seconds Rest
Kick Set 300/16:00
6 x 50 Free Kick @ 15s rest
Descend 1-3, 4-6.
Sprint Set 50/2:00
1 x 50 Free All-Out
Cool Down 50 /2:00
50 Easy Choice
3600 yrds 98 Minutes
