Warm-Up 800/20:00
300 Swim Choice
100 Choice Kick
200 Pull
4x25 @:5-10s Rest Choice Kick 1/2 Ez 1/2 Fast
4x25 @:5-10s Rest Choice Kick 1/2 Fast 1/2 EZ
Drill 600/15:00
8x25 @:5-10s Rest Fist Drill w/ Catch Up
4x50 @:10s Rest -Fins,Fingertip Drag w/ Delayed Catch
2x100 @:10s Rest Delayed Catch W/ Paddles and Fins
Main Set 2400/55:00
2 Rounds
1x300 @:30-45s Rest Choice 80%
4x75 @:10-15s Rest 1st round descend 1-4 free, 2nd round stroke or Rolling IM
1x50 @:30s Rest EZ
1x200 @:30s Rest moderate pace 80%
4x50 @:15s Rest 1st round descend 1-4 free, 2nd round stroke or IM
1x50 @:30s Rest EZ
1x100 @Reset moderate pace 80%
Cool Down 250/5:00
250 Free breathing 3/5/3/7/3
4050 Yards 95 Minutes
