Warm Up 900/20:00
300 Loosen
4x75 @:10-15s Rest I.M Order K/D/S by 25
4x50 @:10-15s Rest Free Descend 1-4
4x25 @:10-15s Rest Sprint Cycle -Choice Stroke
Pre Set 650/15:00
4x50 @:10-15s Rest Drill/Build
6x25 @:15-30s Rest Max Underwater (Fins Optional)
6x50 @:10-15s Rest #.1-3 Free Breathing 3/5/7 #.4-6 Max Underwaters off Each wall
Main Set 2250/50:00
3 Rounds
1x200 @:15-30s Rest -Pull(Buoy,Pads) Breathing 3/5 by 50
2x75 @:15-30s Rest Choice Stroke Build to Fast
4x50 @:10-15s Rest -Odds Kick Build -Evens Swim Drill
4x25 @:15s Rest Fast -Odds Rounds Free -Even Rounds No Free
2x50 @:15s Rest -25 Fast -25 Smooth
Cool Down 200/5:00
200 Loosen
4000 Yards 90 Minutes
