Warm Up 1200/30:00
6x200 @:15-20s Rest
#1. Choice Swim
#2. -50 Drill -50 Swim
#3. Pull Breathing 3/5 Per 50
#4. -100 Kick -100 Swim
#5. -50 Free -50 Back -50 Breast -50 Free
#6. Choice Stroke Build Each 50 to Fast
A. 1200/25:00
4x300 @:20-30s Rest
-Odds -100 Kick -50 Drill -50 Swim -100 Build
-Evens -100 I.M -100 Kick -50 Drill -50 Swim
B. 1200/25:00
2 Rounds
3x100 @:15s Rest Descend 1-3
6x50 @:10-15s Rest
#1-2 Kick, Build Each 50 to Fast
#3. Swim -37.5 Smooth -12.5 Fast
#4. Swim -25 Smooth -25 Fast
#5. All Smooth
#6 All Fast
Cool Down 200/5:00
200 Choice
3800 Meters 85 Minutes
