Warm-Up 1300/30:00
1x300 Free Looosen
4x50 @10s I.M.O- Kick/Drill
4x50 @10s I.M.O- Drill/Build
6x50 @10s I.M Switch
4x50 @5-10s Free Desc. 1-4
4x25 @5-10s Sprint cycle
Main Set 2300/60:00
4x125 @10s I.M Done as 25-Fly-50 Bk-25 Br -25 Free
6x50 @5-10s Kick Desc. 1-3,4-6
4x75 @5-10s Choice Stroke Desc.1-4
2x100 @5-10s I.M
4x75 @5-10s Choice Stroke Desc.1-4
2x100 @5-10s I.M
4x75 @5-10s Choice Stroke Desc.1-4
2x100 @5-10s I.M
Cool Down 300/10:00
6x50 Choice Loosen
3900 Yards 100 Minutes
