Warm-up 900/20:00
300 Choice Loosen
100 Choice Kick
4x50 @:10-15s Rest I.M.O Drill/Build
1x100 Pull
8x25 @:10s Rest Choice Desc. 1-4,5-8
Drill 300/6:00
1x100 @:20s Rest Butterfly -25 Right Arm -25 Left Arm -25 2/2/2 -25 Butterfly Build
1x100 @:20s Rest Backstroke -25 Right Arm -25 Left Arm -25 3/6/3 -25 Backstroke Build
1x100 @:20s Rest Breaststroke -25 Right Arm -25 Left Arm -25 -25 1 Pull 3 Second Glide -25 Breaststroke Build
Main Set 2600/60:00
4 Rounds *Sprints I.M.O by Round
4x25 @ Underwater Sprint Kick*Submerge After Breath
1x50 @:15s Rest Choice EZ
2x50 @:30s Rest Choice Sprint
1x100 @:20s Rest Choice Ez
1x100 @:15s Rest Choice Sprint
1x200 @:30s Rest Choice Ez -100 Kick -100 Swim
Cool Down 100/2:00
1x100 Double Arm Back With A breast Kick
88 Minutes 3900 Yards
