Warm-Up 900/25:00
1x200 Loosen
1x200 Kick
1x200 Pull
4x75 Rolling I.M
Main Set 2600/55:00
4x50 @15s -25 Free -25 Fly Fast
1x100 @30s Rest Smooth
4x50 @15s Choice Stroke Fast
1x200 @30s Smooth
8x25 @10-15s Back Fast
1x100 @20s Easy
2x100 @15-20s Choice Stroke Fast
1x200 @30s Smooth
4x50 @15s Breast Fast
1x100 @20s Choice Smooth
1x200 @30s Choice fast
1x200 @20s Choice Smooth
4x50 @15s Free Fast
1x100 @15s Choice Smooth
8x25 @10s Choice Fast
Warm-Down 300/600
1x300 Choice Loosen
3800 Yards 86 Minutes
