Warm-Up 600/15:00
3x100 @:15 Free Loosen
2x100 @:15 Choice Stroke Drill
1x100 Kick
Main Set 1800/40:00
2x200 @:20 Pull
4x50 @:20 Moderate effort (80%)
2x150 @:20 Distance Per Stroke
4x50 @:20 Faster than the 1st set of 4x50's
2x100 @:20 build to Fast
4x50 @:20 -F/EZ -EZ/F -Build -Sprint
1x100 @:30 Smooth Free
4x50 @:30 Fast Free
Cool Down 300/6:00
2x50 @:10 Kick
200 Choice Loosen
91 Minutes 2700 Meters
