Warm Up 800/20:00
300 as 100 Free -50 Back
200 Choice Kick
4x50 @:10s Rest I.M Order Drill/Swim by 25
4x25 @:10s Rest Choice Stroke Build
Pre Set 600/15:00
2 Rounds
2x50 @ Choice Stroke Drill/Swim by 25
2x50 @ Choice Stroke Build
4x25 @:10-15s Rest Choice Stroke Sprint Cycle ( 25 ½ Fast ½ Easy 25 ½ Easy ½ Easy 25 Build 25 Sprint)
Main Set 2200/50:00
2 Rounds
1x300 @:30s Rest Build by 100
1x200 @:20s Rest Rd.1 Pull Breathing 3/4/5/6 Rd.2 Descend by 50's
3x100 @:15s Rest Descend 1-3
4x50 @:15s Rest Choice Stroke -Odds Build -Evens Fast
1x100 Choice Active Recover
Cool Down 200/5:00
4x50 Choice #1 Double Arm Back #2.Kick #3.Smooth Free #4.Choice Stroke
3800 Yards 90 Minutes
