Warm-Up 800/20:00
300 Free
100 Kick
4x50 @0-15s IMO-25 drill+25 build
8x25 @10-15s Rest Sprint Cycle
Main Set 3000/70:00
1x500 @60s Rest Free Smooth and Steady
5x100 @30s Rest Fast Free
1x400 @60s Rest Free I.M
4x100 @30s Rest I.M Fast
1x300 @30s Rest Pull Free
3x100 @30s Rest Fast Free
1x200 @30s restFree I.M
2x100 @15-20s Rest IM Fast
1x100 @10s Free Free
1x100 Free All Out
Cool Down 300/6:00
6x50 Choice Loosen
4100 Yards 96 Minutes
