Warm-Up 900/25:00
300 Choice
6x50 @:10s Rest Kick -25 Free-25 Choice
200 I.M Kick/Drill
100 I.M
Main Set 2850/60:00
3 Rounds
3x100 @:10-15s Rest Choice Descend 1-3
3x75 @:10-15s Rest Choice -25 Scull -25 Smooth -25 Fast
1x50 @:20s Rest Active Recovery
3x50 @:10-15s Rest Choice Build to 90%
1x50 @:20s Rest Active Recovery
3x25 @:15s Rest Choice #1,3 Fast #2 Smooth
1x100 @:30s Rest Active Recovery
Cool Down 250/5:00
1x50 Dolphin Dive
1x50 Free
1x50 Double Arm Back Stroke
1x50 Choice
1x50 Dolphin Dive
4000 Yards 90 Minutes
