Warm Up 850/20:00
300 Choice Swim
100 Choice Kick
4x50 @:10s Rest I.M Order Drill/Build
8x25 @:5-10s Rest Choice Desc. 1-4/5-8
1x50 EZ
Drill 300/6:00
4x25 @:5-10s Rest Free w/ A Dolphin Kick
4x25 @:5-10s Rest Fly Drill 1R-1L-1B 1/1/1
4x25 @:5-10s Rest 1 Fly stroke 2 Kicks 1 Breast Stroke w/ 1 Fly Kick
Main Set 2400/55:00
4 Rounds *Sprints Reverse I.M Order by Round- Free/Br/Bk/Fly
1x25 @:15s Rest Sprint get your time
1x75 @:20-30s Rest EZ
12x25 @:15s Rest Sprint -Stay within 2-3 Seconds of your 25 Sprint
1x200 @:45s-1:00 Min Rest Ez
Cool Down 300/5:00
3x100 Ascend Choice
3850 Yards 86 Minutes
