Warm-Up 1700/30:00
1x300 Loosen
3x100 @15s rest I.M
1x300 @20s Rest Pull
4x25 @10s Rest Choice Stroke Drill
1x200 @20s Rest Kick w/ Fins
4x75 @15s Rest I.M No Free
1x100 @15s Rest Free Build
4x25 @15s Rest Free With Fins No breath
Main Set 2200/60:00
(1x150 @20s Rest Free Build to 80%)
4x (1x50 @20s Rest Free Hold pace at 80% Keep your Stroke Pretty)
(1x100 @20s Rest Easy)
20x50 @1:00 Rest
All out For time.Same Stroke for all 20.
Cool Down 300/6:00
1x300 Choice Loosen
4200 Yards 96 Minutes
