Warm Up 500/10:00
1x200 Free
1x200 Pull
1x100 Kick
Main Set 3500/75:00
3x200 @:15-20s Rest (Choice Equipment) Descend 1-3
4x50 @:10-15s Rest
#1.Fly/Free
#2.Back/Free
#3.Breast/Free
4.All Free
4x50 @:15s Rest Fast Free
2x200 @:15-20s Rest (Choice Equipment) Descend 1-2
2x150 @5-10s Rest
#1. -25 Fly -25 Back -100 Free
#2. -25 Breast -25 Back -100 Free
2x200 @:15-20s Rest Descend 1-2
4x150 @5-10s Rest
#1.&3. -25 Fly -25 Back -100 Free
#2.&4. -25 Breast -25 Back -100 Free
2x200 @:15-20s Rest Rest (Choice Equipment) Descend 1-2
4x100 @:5-10s Rest
#1. & #3. -25 Fly -75 Free
#2. & #4. -50 Breast -50 Free
Cool Down 200/5:00
200 Choice
4200 Yards 90 Minutes
