Warm Up 1100/30:00
4x100 Choice -Loosen
6x50 @:10-15s Rest Pull #1. Buoy Between Thighs #2. Buoy Between Knees #3. Buoy Between Ankles
4x50 @10s Rest Choice Kick Build
4x50 @:10s Rest Choice Stroke Drilll
Main Set 1600/40:00
4 Rounds
1x100 @:10-15s Rest Kick -25 Flutter Kick -25 Dolphin Kick
1x100 @:15s Rest Free Breathing 3/5/3/5
2x50 @:10s Rest Drilll
1x100 @:15s Rest Choice Stroke Build
Cool Down 200/5:00
1x100 Kick
1x100 Choice
75 Minutes 2900 Yards
