Warm Up 1200/30:00
4x100 @:15-30s Rest Choice Descend 1-4
4x100 @:15-30s Rest I.M -Odds Drill -Evens Swim
4x100 @:15-30s Rest Free -Odds Drill -Evens Distance Per Stroke
Main Set 3200/70:00
2x400 @:30s-1:00 Min Rest Choice #2 Faster Than 1st
4x200 @:30s Rest Choice Descend 1-4
8x100 @:15s Rest Choice Descend 1-4, 5-8
Cool Down 200/5:00
3x100 @:15-30s Rest Choice Ascend
4600 Meters 105 Minutes
