Warm-Up 900/20:00
200 Free
200 Free Pull-Choice Equip
200 Kick
6x50 @10s Rest Choice Stroke
-Odds Drill
-Evens Build
Pre-Set 600/15:00
6x100 @ 10s Rest
-Evens -25 Fly -25 Free
-0dds Free I.M
Main Set 2000/45:00
5 Rounds
4x100 @ 5-10s Rest
1. Free
2.No Free
3. I.M
4. Free Breathing every 5
5. Fast Free
Cool Down 200/4:00
200 Loosen
3700 Yards 84 Minutes
