Warm Up 900/20:00
300 Choice Loosen
4x75 @:10-15s Rest I.M Order Kick/Drill/Swim
4x50 @:15s Rest Choice Stroke Build
4x25 @:10-15s Rest Sprint cycle (-25½ smooth / ½ fast, -25 ½ fast/ ½ smooth,-25 Build, Fast)
Pre Set 600/15:00
4x75 @:10-15s Rest #1-3 Descend #4 -75 Build -25 Fast
4x50 @:15s Rest -Odds Distance Per Stroke -Evens -25 Build -25 Fast
1x100 Kick Active Recovery
Main Set 2200/50:00
2x200 @:15-20s Rest Descend 1-2
4x100 @:10-15s Rest Hold Same Pace As Final 200
1x300 @:20s Rest Build by 100
3x100 @:10-15s Rest Hold Pace of last 100 in 300
1x300 @:20s Rest Build by 100
6x50 @:15s Rest 90% Effort (fast but with control, count strokes)
1x100 @:30s-1:00 Min Rest Active Recover
4x25 @:15s Rest All out
Cool Down 200/5:00
4x50 Choice
3900 Yards 90 Minutes
