Warm Up 900/20:00
300 Swim
4x75 @:15s Rest I.M Order Kick/Drill/Swim
4x50 @:10-15s Rest Freestyle Descend 1-4
4x25 @:15-30s Rest Sprint Cycle (½ Fast ½ Ez. ½ Ez ½ Fast. Build. Sprint)
Pre Set 500/15:00
4x25 @:10s Rest Freestyle Underwater Recovery
2x50 @:10-15s Rest Silent Swim Freestyle
4x25 @:10s Rest 3 Strokes 6 Kicks
2x50 @:15s Rest Distance Per Stroke Freestyle
4x25 @:10s Rest 3 Strokes 3 Second Glide
Main Set 2400/55:00
3 Rounds
3x50 @:10-20s Rest Descend 1-3 (#3. =85-90%)
4x75 @:15-20s Rest 85% Effort
2x25 @:30-40s Rest All Out
1x300 @: Reset Active Recovery (Round#1. Swim. Round#2.Kick. Round#3. Pull)
Cool Down 200/5:00
8x25 @:10s Rest Breathing 4,3,2,1,1,2,3,4 by 25
4000 Yards 95 Minutes
