Warm-Up 1000/25:00
300 Loosen
100 Kick
4x50 @10s I.M.O D/S
4x50 @5-10s Desc.1-4
4x25 @10s Sprint Cycle
1x100 Choice Stroke Smooth.
Main Set 1800/45:00
4x25 @10-15 Rest Fly Fast
1x100 @30s Active Recovery
4x50 @15-20s Rest Back Fast
1x200 @30 REest Active Recovery
4x75 @15-20 Rest Breast Fast
6x50 @10s Free Active Recovery
4x100 @15-20 Rest Free Fast
4x50 @ 10-15 Rest Choice Stroke Active Recovery.
Speed Set 800/20:00
4 Rounds
4x25 @10-15s Choice Stroke All out
2x50 @10-15s Active Recovery
Cool Down 200/5:00
8x25 @ Choice Stroke
95 Minutes 3800 Yards
