Warm-Up 900/20:00
300 Free loosen
4x50 @:15 Choice Stroke/Drill
4x50 @:15 Streamline kick-on back
2x50 @:15 Distance Per stroke Free
Main Set 1800/45:00
3x100 @:15 Choice Stroke Desc.1-3. #3 80% Max Effort
1x100 @:30 Choice Stroke All out
1x50 @:30 Smooth Active recovery
2x100 @:20 Free 80%
2x100 @:30 Free All out
1x50 @:30 Active Recovery
1x100 @:20 Free 80%
3x100 @:30 Free All out
2x50 @:30 Active Recovery
4x100 @ All out:30
Cool Down 400/ 10:00
4x50 Kick
4x50 Distance Per Stroke Free
3100 Meters 75 Minutes
