Warm Up 800/20:00
300 Every 3rd 25 Fist Drill
2x100 @:10s Rest Kick Build
4x50 @:10-15s Rest I.M Order Drill/Swim
4x25 @:10-15s Rest Sprint Cycle
Pre Set 600/10:00
4 Rounds
1x50 @:10-15s Rest Distance Per Stroke Freestyle
1x50 @ :10-15s Rest
-30 Yards Free Build
-15 Yards No Free Fast
-5 Yards Streamline Fast Kick to the Wall
2x25 @:10s Rest Kicks -Odds Smooth -Evens Fast
Main Set 2400/55:00
3 Rounds
1x200 @:20s Rest Paddles/Fins -as 75 Breathing 3/5/7 -25 Backstroke
4x75 @:15s Rest Rolling I.M
4x50 @:10-15s Rest Choice Stroke Descend 1-4
4x25 @:15s Rest -Odds Fast Choice Stroke -Evens Free or Back Recover
Cool Down 200/5:00
8x25 @:10-15s Rest Breathing 4,3,2,1,1,2,3,4 by 25
90 Minutes 4000 Yards
