Warm Up 1000/25:00
300 Free Every 4th 25 No Free
4x50 @:10-15s Rest Kick Build #.1 Flutter #2.Breast #3.Flutter. #4.Butterfly
4x50 @:10-15s Rest Drill/Swim I.M Order
4x50 @:10-15s Rest Pull Descend 1-4
4x25 @:15-30s Rest Distance Per Stroke(12-18 Strokes Per 25) 1 Breath Max
Mid Distance 1100/25:00
2x200 @:20-30s Rest Negative Split (Zone 3-4)
2x150 @:20-30s Rest #1. Descend by 50 #2. Build Each 50
3x100 @:15s Rest Choice Stroke -25 Fast -25 Smooth
4x25 @:10-15s Rest -Odds Lowest Stroke Count Possible -Evens Build to 90%
Sprint and Kick 800/20:00
4x25 @:15s Rest Choice Stroke -Odds 10 Yards Smooth 15 Fast Yards -Evens Reverse
4x50 @:15s Rest -15 Yards Sprint Smooth Finish -Evens 30 Yards Fast Smooth Finish
4x50 @:10-15s Rest Choice Kick Descend 1-4
4x25 @:15s Rest Kick Sprint I.M Ordere
2x100 @:15s Rest Pull Breathing Every 5 (Zone 3)
I.M 1000/20:00
4x75 @:10-15s Rest Rolling I.M
3x100 @:15s Rest I.M Descend 1-3
4x25 @:15s Rest Choice Stroke Sprint
2x100 @:15s Rest I.M Order Kick Build Each 25
Cool Down 200/5:00
2x50 -25 Dolphin Dive -25 Double Armback Stroke
2x50 -25 Scull -25 Swim
4100 Yards 95 Minutes
