Warm Up 900/20:00
400 as-100 Free -100 Back -100 Free -100 Choice
4x50 @:10-15s Rest I.M Order Kick
4x75 @:15-20s Rest I.M Order Drill/Swim/Build
(Drills:Fly: 3-3-3. Back: 6-Kick Switch.Breast: 3-Second Glide.Free:Fist Drill)
Pre Set 300/5:00
4x50 @:15s Rest I.M Order -25 Distance Per Stroke -25 Build
4x25 @:10-15s Rest Choice Stroke
-Odds -½ Fast -½ Easy
-Evens -½ Easy -½ Fast
A. 900/25:00
3 Rounds
2x75 @:15s Rest Desc 1-2 as-50 Free -25 Stroke (#1.70%-#2.80%)
2x50 @:15s Rest Choice Stroke Drill/Swim
1x50 @:15s Rest Choice Stroke 80-90% Speed
B.1000/25:00
2 Rounds
1x200 @:20s Rest Free or -50 Free/Back by 50 Negative Split
1x100 @:15-20s Rest I.M Build by 25
4x50 @:15s Rest -25 Free -25 I.M Order Fast
C. 700/15:00
4x100 @:15-20s Rest -75 Free -25 Stroke
4x50 @:15s Rest Choice Stroke Descend 1-4
4x25 @:20-30s Rest Choice Stroke Fast
Cool Down 200/5:00
200 Choice
4000 Yards 95 Minutes
