Warm Up 1100/25:00
300 Every 3rd 25 is Scull
4x75 @:15s Rest I.M Order K/D/S
6x50 @:10-15s Rest I.M Switch (Fly/Bk Bk/Br Br/Free)
3x50 @:15s Free Descend 1-3
1x50 Double Armback W/ a Breaststroke Kick
Pre Set 600/15:00
4x75 @:15s Rest Choice Stroke -50 Kick -25 Swim
4x50 @:10-15s Rest Kick -25 Smooth -25 Build
4x25 @:15-20s Rest Kick All Out
Main Set 2100/50:00
3x200 @:15s Rest Pull
9x50 @5-15s Rest No Free (Descend intervals every 3)
2x200 @:15s Rest Pull
6x50 @5-10s Rest No Free (Descend intervals every 3)
1x200 @:15s Rest Choice Pull
3x50 @5s Rest No Free
Cool Down 200/5:00
4x50 Choice
4000 Yards 95 Minutes
