Warm Up 1000/25:00
400 -100 Drill -100 Swim
6x50 @:10-15s Rest Kick -Odds Flutter -Evens Butterfly/Breast
6x50 @:15s Rest Build to -90% -Odds Free -Evens Choice Stroke
Main Set 2800/60:00
4x100 @:15s Rest Paddles And Fins -Distance Per stroke
6x50 @:10-15s Rest #1.Catch Up Drill #2. Zipper Drill #3.Fist Drill Repeat x2
4x100 @:10-15s Rest I.M -25m Of Each Stroke
6x50 @:10-15s Rest Backstroke Descend 1-3,4-6
4x100 @:15s Rest Freestyle Descend 1-4
6x50 @:10-15s Rest Breaststroke Descend 1-3,4-6
4x100 @:10-15s Rest Freestyle Descend 1-4
6x50 @:20-30s Rest -Odds Active Recovery -Evens Sprint(Choice Stroke)
Cool Down 200/5:00
200 Choice
4000 Meters 90 Minutes
