Warm Up 700/20:00
200 Choice
4x50 @:10s Rest I.M.Order D/S
1x100 I.M
2x100 @:10s Rest Pull
Main Set 2700/60:00
4x50 @:10-15s Rest Choice Kick -Odds Fast -Evens Smooth
2x75 @:15s Rest Choice Kick Desc.1-2
1x100 @:20-30s Rest Choice Kick Build
1x100 @:20s Rest EZ Active Recovery
8x50 @:20s Rest Build Each to 90%
1x100 @:20s Rest EZ Active Recovery
12x50 @:30s Rest Choice Stroke -Swim first 50 @ 90-95%, Hold that time.If your time increases more than 2 sec, Do a 50 ez
1x200 @:30-45s Rest EZ Active Recovery
2x200 @:20-30s Rest Pull Negative split by 100
4x100 @:15-20s Rest Choice Stroke/Equipment, Desc. 1-4
Cool Down 300/6:00
6x50 @:20s Rest Free Breaths: by 50 4,3,2,1,2,3
3700Yards 86Minutes
