Warm Up 900/25:00
300 Swim
3x100 @:15s Rest -50 Drill -50 Build
4x50 @:10-15s Rest Descend 1-4
1x100 Kick
Pre Set 600/15:00
12x50 @:10-15s Rest Choice Stroke
1-4 -25 Kick -25 Swim
5-8 -25 Drill -25 Swim
9-12 -25 Fast -Smooth
Main Set 2250/50:00
3 Rounds (Choice Equipment)
1x300 @:30s Rest Negative Split
1x200 @:20s Rest Build to 80-85%
1x100 @:15s Rest 80%
3x50 @:10s Rest Descend 1-3
Cool Down 200/5:00
1x200 Choice
3950 Yards 95 Minutes
