Warm-Up 1000/25:00
300 Loosen
200 Kick
200 Pull
100 I.M
8x25 @10s Rest Sprint Cycle
Kick 400/15:00
16x25 @5-10s Rest I.M.O
Main Set 2400/55:00
4 Rounds
4x25 @10s Rest Choice Stroke- Done In a Sprint Cycle Fashion
3x50 @5-10s Rest Choice Stroke Desc.1-3
2x75 @10s Rest as -Free-No Free- Free
1x100 @10s Rest I.M
1x00 @20s Rest Active Recovery
Cool Down 200/5:00
1x50 Double Arm Back
1x100 Free
2x25 Dolphin Dive
4000 Yards.100 Minutes
