Warm Up 750/15:00
1x150 @:10-15s Rest Swim
1x150 @:10-15s Rest Kick
1x150 @:10-15s Rest Drill
1x150 @:10-15s Rest Pull
1x150 @:10-15s Rest Swim
I.M 500/15:00
2 Rounds (*Round 1 Drill, Round 2 Swim)
1x25 @:5-10s Rest Fly
1x50 @:5-10s Rest Back
1x75 @:10-15s Rest Breast
1x100 @:15s Rest Free
Main Set 1900/45:00
Set A.
2 Rounds (1000)
2x150 @:10-15s Rest Free Consistent Aerobic Speed
2x50 @:10s Rest Build to Fast
4x25 @:10s Rest -Odds Active Recovery -Evens Build to fast
Set B.
2 Rounds (900)
2x100 @:10s Rest Choice Stroke #2 Fasters Than 1st
4x50 @:10s Rest Choice Stroke Descend 1-4
1x50 @ Reset Active Recovery
Cool Down 200/5:00
1x100 Kick
1x100 Choice
3350Yards 80 Minutes