Warm-Up 900/25:00
300 Choice Loosen
6x50 @:10s Rest -O Weak Stroke Drill -E Choice Stroke Swim
4x50 @:10s Choice Stroke -25 Kick -25 Swim
4x25 @:10s Rest Choice Stroke Build Each to 85%
Main Set 2500/55:00
8x25 @:15-20s Rest Choice Stroke, Fast 100 Pace
4x50 @:15-20s Rest Choice Ez -1,3 Drill
6x50 @:20-30s Rest Choice Stroke, Fast 200 Pace
2x100 @:15-20s Rest Choice Stroke EZ -last 25 Streamline Kick
4x100 @:30-40s Rest Choice Stroke, Fast 500 Pace
1x200 @:30-40s Rest Choice Stroke Ez
2x200 @:30-40s Rest Choice Stroke Fast, Maintain Breathing Pattern. 1000 Pace
1x200 @:30-40s Rest Choice Stroke Ez
1x400 Choice Stroke Race ,Choice Equipment
Cool Down 400/10:00
1x100 Swim
1x100 Kick
1x100 -50 Scull -50 Swim
4x25 Dolphin Dive
80 Minutes 3800 Yards
