Warm-Up 1050/25:00
1x200 Choice Loosen
2x150 @:20 -50Kick -50Drill -50Swim
1x100 @:15 I.M
4x50 @:10 Choice Stroke Desc. 1-4
2x75 @:15 -25Kick -25Drill -25 Swim
4x25 @:10Choice Stroke Desc. 1-4
Pre Set 600/15:00
4x100 @ -O Free Drill -E I.M
8x25 @ #1-4 Free Desc.1-4 #5-8 I.M.O
Main Set 2000/45:00
4x100 @:10 Kick
1x300 @:20 Free Negative Split
1x50 @:30 Choice Stroke Sprint
3x100 @:15 Desc. 1-3
1x50 @:30 Sprint
1x300 @:20 -100 EZ -100 Moderate -100 EZ
3x100 @:15 Free -75 Smooth -25 Fast
8x25 @:10 Choice Stroke Build Each 25 to Fast
1x50 Choice Stroke Sprint
Cool Down 200/5:00
1x200 Choice Smooth
3850 Yards 90 Minutes
