Warm Up 900/25:00
4x100 @:15s Rest -75 Free -25 I.M Order
4x50 @:10s Rest Kick -Build
4x50 @:10s Rest Breaststroke Drill -Odds 1 Pull 3 Second Glide -Evens 1 Pull 2 Kicks
4x25 @:10-15s Rest Fly #1. 3/3/3 #2. 2/2/2 #3. 1/1/1 #4. Fly
Main Set 2400/50:00
4 Round
1x300 @:20s Rest -25 Fly -50 Back -75 Breast -150 Free
4x50 @:10s Rest Descend 1-4
-Odds Rounds: Free
-Evens Rounds: Choice
1x100 @:20s Rest Fast I.M
Kick Set 400/10:00
1x200 @:15s Rest Streamline Kick on Back I.M
4x50 @:10s Rest Choice Kick Build to Fast
Cool Down 200/5:00
8x25 Free Breathing 4,3,2,1,1,2,3,4 per 25
3900 Yards 90 Minutes
