Warm Up 900/20:00
300 Choice Loosen
3x100 @:10s Rest Choice Kick
6x50 @:10-15s Rest (Fly/Bk Bk/Br Br/Free x2)
Main Set 2100/45:00
3x100 @:10s Rest Choice Strokee Descend 1-3
8x50 @:10-15s Rest Choice Stroke Descend 1-4,5-8
2x150 @:10-15s Rest (Fins Snorkel) Distance Per Stroke Freestyle
4x100 @:15s Rest -Odds Build To Fast -Evens Active Recover
1x300 @:20s Rest Breathing by 5/3/5 Per 100
1x200 @:20s Rest Pull Negative Split
8x25 @:10-15s Rest Choice Stroke Fast
Kick Set 600/15:00
1x200 @:10s Rest -50 Swim -150 Kick
1x150 @:10s Rest -50 Swim 100 Kick
1x100 @:10s Rest -50 Swim -50 Kick
3x50 @:5s Rest Swim
Cool Down 200/5:00
4x50 -25 Distance Per Stroke -25 2 Breath Max
3800 Yards 85 Minutes