7-27-26 Long Axis Power

Warm Up 900/20:00

300 Choice 

4x100 @:15s Rest

#1 -50 Kick -50 Swim

#2.-50 Drill -50 Swim

#3. Pull Breathing 3/5 by 50 (Paddles Optional)

#4. -50 Back -50 Free Build

4x50 @:10-15s Rest Choice Descend 1-4

Pre Set 600/15:00

2 Rounds

3x50 @:10-15s Rest (Fins)

#1. -25 Right Side Kick -25 Left Side Kick (Front)

#2. Free Drill 3 Strokes 6 Kicks

#3 -25 Back Kick -Arms At Side Rotate every 6 Kicks -25 Back Swim

1x150 @:15s Rest As -50 Free D.P.S -50 Back -50 Free Build to 80%

Main Set 2300/50:00

A.

4x200 @:20s Rest

#1.First 50 Fast #2.Second 50 Fast #3.Third 50 Fast #4.Fourth 50 Fast

B.

4x150 @:15-20s Rest As -50 Free -50 Back -50 Free

#1. First 50 Fast #2.Middle 50 Fast #3.Last 50 Fast #4.All three 50s at the fastest pace you can hold

C.

4x100 @:20s Rest

#1. Fins #2 Paddles  #3 Fins & Paddles #4 No Equipment

D. 

5x100 @:20s Rest 

#1.First 8 Strokes Fast 

#2.Last 8 Strokes Fast

#3.First 8 After Turn Fast

#4.Eight Fast Strokes Each 50

#5.Best Sustainable Pace

Cool Down 200/5:00

200 Choice 

4000 Yards 90 Minutes

5-22-26 Smooth Criminal

Warm Up 800/20:00

300 Loosen

4x50 @:10s Rest Kick

#1-2. Flutter Kick

#3-4. Choice

4x50 @:10s Rest Choice Stroke Drill/Swim

4x25 @:10-15s Rest Choice Stroke Build to Fast

Kick Ladder 500/10:00

2 Rounds

1x25 @:10s Rest Build to Fast 

1x50 @:10s Rest  -25 Smooth - 25 Fast

1x75 @:10s Rest Build To Fast

1x100 @:10s Rest Maintain 80-90% Effort

Pre Set 400/10:00

1x100 @:15s Rest Distance Per Stroke Free

2x50 @:10s Rest #1. Drill/Swim  #2. Build

1x100 @:15s Rest Free 70% Effort -Maintain Low Stroke Count

4x25 @:10s Rest -Odds Fast Kick -Evens Easy Swim

Main Set 2000/45:00

3x200 @:20s Rest Hold Pace  60/70%

4x100 @:15s Rest Hold  Pace 70/80%

1x100 @:Reset Active Recovery

6x50 @:10-15s  Rest -Odds  70%  -Evens 80%

1x100 @ Reset Active Recovery

3x100 @:15s Rest 80%

4x50 @:20s Rest 90%

Cool Down 200/5:00

200  Choice

3900 Yards 90 Minutes

5-18-26 Three Gear Grind

Warm Up 900/20:00

300 -75 Free -25 Back x3

4x50 @:10-15s Rest Kick

#1 Streamline Flutter Kick on Stomach - Pull to Breath

#2.Streamline Kick on Back 

#3.Streamline Breaststroke kick (Front or Back)

#4.Streamline Dolphin Kick on Back

4x50 @:10-15s Rest

-Odds Free Drill

-Evens No Free Drill

4x50 @:10-15s Rest Descend 1-4

Pre Set 600/15:00

2 Rounds  

1x100 @:15s Rest Free -Count Stroke 1st 25 , Stay within +1 stroke for the rest of the 100

2x50 @:10-15s Rest  -25 Fast Kick -25 Swim Holding Kick Speed

4x25 @:10-15s Rest #1.Drill #2.Build #3.Fast #4.Active Recovery/reset

Main Set 1800/40:00

3 Rounds

1x200 @:20s Rest 70%(1st Gear) Effort -Maintain Consistent Stroke Count Per 50 

2x100 @:15s Rest 75-80% (2nd Gear) Descend 1-2

4x50  @:10s Rest (3rd Gear) Descend 1-4 Starting at 80% Effort 

Round 1. Round 2. Pull Round 3. I.M( Keep Fly to 25's Only for I.M)

Finisher 500/10:00

2 Rounds

1x75 @:15s Rest -25 Kick -25 Drill -25 Build

2x50 @:15-20s Rest - Best Average , Same Stroke both 50's ,Strong  Kick  through out

3x25 @:15s Rest #1. Sprint Kick #2. Sprint Swim #3. Active Recovery

Cool Down 200/5:00

200 Choice 

90 Minutes 4000 Yards

5-16-26 Kick Into Pace

Warm Up 900/20:00

300 Choice Loosen

4x75 @:15s Rest I.M Order Kick/Drill/Swim

4x50 @:10-15s Rest Pull Breathing 3/4/5/6 per 50

4x25 @:15s Rest Choice Stroke Build to Fast

Kick/Drill 900/20:00

3 Rounds

1x100 @:20s Rest Flutter Kick Build to fast

1x50 @:10s Rest Drill ( Catch-Up, 6 Kick Switch, Fist)

2x25 @:15s Rest Fast Free

1x100 @:15s Rest Free -Smooth Arms Hard Kick

Main Set 1800/45:0

2 Rounds

1x300 @:30s Rest Swim Pull buoy Last 15 Yards Of Every 50 Build to Fast

2x50  @:10s Rest -Odds Flutter Kick -Evens Butterfly Kick -Submerge last 10 yard finish underwater to wall

1x200 @:20s Rest Paddles Last 15 Yards Of Every 50 Build to Fast

2x50  @:10s Rest Odds Flutter Kick -Evens Breast -Submerge last 10 yard finish underwater to wall

1x100  @:10s Rest No Equipment Last 15 Yards Of Every 50 Build to Fast

2x50  @:10s Rest Odds Flutter Kick -Evens Breast -Submerge last 10 yard finish underwater to wall

Cool Down 300/5:00

6x50 @:10s Rest

-25 Double Arm Back W/ a Breast Kick 

-25 Dolphin Dive

90 Minutes 3900 Yards

5-6-26 Iron Distance Flow

Warm Up 800/20:00

400 Mix Up the strokes

4x75 @:15s Rest -25 Scull -25 Drilll -25 Swim

4x25 @:10-15s Rest Choice Stroke Build  Each to Fast

Drill 400/10:00

8x50 @:15-20s

1-2 Single Arm Free (-25 R -25 Left)

3-4 Catch Up Drill

5-6 6 Kick Switch

7-8 Finger Tip Drag

Kick 400/10:00

8x50 @:10s Rest Descend 1-4,5-8 Flutter Kick

#1-4 Kick Board 

#5-8 No Board

Iron Man Swim 2400/55:00

3x200 @:15-20s Rest Paddles and Buoy Descend 1-3

4x150 @:15s Rest 100 Pull W/ Buoy -50 Drop Buoy Engage legs, Build KICK to Fast -Keeps Arms Long and Smooth

6x100 @:10-15s Rest Fins and Paddles Desc 1-4 Hold Pace for 5-6

4x75 @:10-15s Rest Build Each 75 to Fast (No Equipment)

6x50 @:10s Rest  Desc 1-2 Hold Pace 3-6

Cool Down 200/5:00

200 Choice

4200 Yards 100 Minutes

5-4-26 The IM Furnace

Warm Up 1100/25:00

400 -100 Free -100 Back -100 Breast -100 Free

6x50 @:10-15s Rest -Odds Pull Breathing 3/5 per 25 -Evens Kick Build to 80%

4x50 @:10-15s Rest I.M Order Drill/Swim by 25

8x25 @:10-15s Rest -Odds as Few Strokes as Possible -Evens as Few Breaths as possible 

Main Set 2400/55:00

3 Rounds. Fast = Stroke - Change Stroke Each Round(you can mix and match strokes)

4x25 @:15s Rest Fast

1x100 @:30s Rest Active Recovery

2x25 @:15s Rest Fast

1x50 @:30s Rest Fast

1x100 @:30s Rest Active Recovery

1x75 @:45s Rest Fast

1x25 @:15s Rest Fast

1x100 @:30s Rest Active Recovery

1x100 @:45s Rest Fast

1x100 @:30s Rest Active Recovery

Cool Down 200/5:00

200 Choice 

3700 Yards 85 Minutes

5-2-26 Saturday Stroke Surge

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

4-15-26 Skill Meets Endurance

Warm Up 900/25:00

300 Free Every 3rd 25 Fist Drill

4x75 @:15s Rest I.M  Order Kick/Drill/Swim

4x50 @:15s Rest I.M Order Drill/Build

4x25 @:10s Rest Choice Stroke as Few Strokes as possible

Pre Set 600/10:00

2 Rounds

2x50 @:10s Rest -25 Free Breathing by 3 -25 Drill 3 Free strokes 4 Backstrokes

2x50 @:10s Rest Free Drill -25 Catch Up -25 Free Drill 3Strokes/6Kicks/3strokes 

2x50 @:10s Rest -25 Free Drill, Head Tap -25 Free Lowest Stroke Count Possible

A. 1200/25:00

3 Rounds

1x100 @:15s Rest Stroke Or I.M

4x50 @:5-10s Rest Choice Stroke Descend 1-4

4x25 @:15s Rest I.M Fast

B. 1100/25:00

2x200 @:15s Rest Pull

2x150 @:20s Rest -50 Free Breathing  by 5 -50 Stroke Fast -50 Free Breathing by 3

2x100 @:5-10s Rest Rest Free  80%  Effort

4x50 @:10-15s Rest I.M Order -25 Drill -25 Build to Fast

Cool Down 200/5:00

200 Choice Loosen

4000 Yards 90 Minutes

4-11-26 Pressure With Purpose

Warm Up 800/20:00

4x200 @:20s Rest

#1. Free 

#2. Backstroke

#3. Breaststroke 

#4. Pull

Pre Set 600/15:00

3 Rounds 

2x75 @:10s Rest -25 Butterfly Kick -50 Free Kick Build

1x50 @:10s Rest Swim Smooth Arms Fast Kick

A. 1000/20:00

2 Rounds

3x150 @:15s Rest -50 Drill -50 Build -50 Swim (80%)

2x50 @:15s Rest Best Average

1x50 @:30s Active Recovery Rest

B. 1200/25:00

2 Rounds

1x300 @:15s Rest -Free Negative Split Breathing 3/5 by 50

2x100 @:15s Rest Best Average 

1x100 @:30s Rest Active Recovery

Cool Down 200/5:00

200 Choice 

3800 Yards 85 Minutes

4-10-25 Fast Feet First

Warm Up 900/25:00

1x300 @:30s Rest Rest -75 Free breathing 3/5/3 by 25 -25 Back 1 Pull 6 Kicks

1x300 @:30s Rest I.M Order K/D/S

6x50 @:15s Rest -Odds Kick Build -Evens Pull, Catch Up Drill

Pre Set 600/15:00

2 Rounds

2x100 @:10s Rest Steady Free Kick #1.w/ Board #2. Streamline Kick on back

2x50 @:10s Rest -Fast, Kick -Maintain Kick Speed During Swim

Odds -25 Kick -25 Swim 

Evens-25 Swim -25  Kick 

A. 1000/20:00

2 Rounds (Round 2 Choice Equipment) 

1x200 @:20s Rest -100 Drill -100 Build to 80%

2x100 @:15s Rest Maintain a consistent pace (70-80% Effort)

2x50 @:15s Rest #1. Build #2. Fast

B. 1200/25:00

2  Rounds

4x50 @:10-15s Rest Descend 1-4 No Breath Last 10 Yards

2x100 @:15s Rest Choice Stroke Maintain a consistent pace (70-80% Effort)

1x200 @:30s Rest Build to Fast Maintain stroke count

Cool Down 200/5:00

200 Choice

3900 Yards 90 Minutes

3-27-26 Hold Then Hammer

Warm Up 800/20:00

200 Swim

200 Pull 

4x50 @:10s Rest Kick

4x50 @:10-15s Rest Build

Pre Set 400/10:00

8x50 @:10-15s Rest

-Odds Drill

-Evens Build

A. 1200/25:00

3 Rounds

1x100 @:15s Pull -75 Free breathe 3/5/7 by 25, 25 Backstroke

4x50 @:10s Rest -Swim Descend 1-4

4x25 @:10s Rest Kick Desc. 1-4

B. 1000/20:00

2 Rounds

4x50 @:10-15s Rest Build to  Fast

4x50 @:10-15s Rest -25 Smooth -25 Fast

4x25  @:10-15s Rest-Odds Smooth -Evens Fast

C. 300/5:00

12x25 @:15s Rest 2 fast / 1 smooth x4

Cool Down 200/5:00

200 Choice

3900 Yards 85 minutes

3-25-26 Kick Pull Fire

Warm Up 800/20:00

200  Swim

200 Pull

8x25 @:10s Rest 

-2x25 Drill 

-2x25 Build(Swim) 

-2x25 Kick 

-2x25 Fast(Swim)

4x50 @:10s Rest  

-Odds Swim -25 Smooth -25 Fast 

-Evens Kick Build to  fast

Pre Set 600/15:00

3 Rounds

1x150 @:10s Rest -Pull, Catch Up Drill(Breathing 3/5/3 By 50)

1x50 @:15s Rest  -Pull, 1st 15 Yards Fast -10 Yards Smooth

A.1000/20:00

2 Rounds

4x50 @:10-15s Rest Kick Descend 1-4

2x100 @:15s Rest #1 Catch Up Drill #2. Build to Fast

4x25 @:10-15s Rest -Odds Smooth  -Evens Fast

B. 800/20:00

2 Rounds

1x200 -150 Pull (Breathing 5/3/5 Per 50) -50 Drop Buoy Engage Legs Kick Fast

4x25 @:15s Rest -Fast Kick

4x25 @:15s Rest -Odds Fast -Evens Smooth

USRPT/400/10:00

16x25 @:10-15s Rest

- choose a goal time,hold it as long as possible. 

-miss once = skip one 25

-miss twice = done

Cool Down 200/5:00

200 Choice

3800 Yards 90 Minutes

2-27-26 Smooth To Sharp

Warm Up 900/20:00

200 Swim

200 Kick

100 I.M

200 Pull

200 Swim

Pre Set 600/15:00

4x75 @:10-15s Rest Drill 

-Odds -25 Catch Up -25 Finger Tip Drag -25 Zipper 

-Evens -25 1Pull 6Kicks  -25 3p/6k  -25 5p/6k

6x50 @:10s Rest Descend 1-3,4-6

Main Set 2000/50:00

4 Rounds

4x100 @:20s/15s/10s/5s Rest By Round Free 

4x25 @:15s Rest -Odds Fast -Evens Smooth

Cool Down 200/5:00

4x50 @ Choice

3700 Yards 90 Minutes

2-23-26 Count Control Commit

Warm Up 900/25:00

300 -75 Swim -25 Backstroke

6x50 @:10s-15s Rest  -Odds Kick -Evens Swim

4x25 @:10-15s Rest Free-Decrease Stroke Count Every 25

1x200 Pull Breathing 3/5/3/5 Per 50 (maintain Stroke Count From Previous 25's)

Pre Set 600/15:00

4x25 @:5-10s Rest  Single Arm Free -

2x50 @:5-10s Rest  3 Right 3 Left

2x50 @:5-10s Rest 1 Stroke 6 Kicks

2x50 @:5-10s Rest  3 Stroke 6 Kicks

2x50 @:5-10s Rest   Fist Drill

1x100 Distance Per Stroke Free

Main Set 1600/40:00

1x200 @:20s Rest Build Each 100 to 80%

4x50 @:10-15s Rest Descend 1-4 

1x200 @:10-15s Rest Negative Split 70%/80%

3x100 @:10-15s Rest Hold 80% -Maintain Stroke Count

1x200 @:20s Rest  Even Split (match first 100 split)

2x150 @:20s Rest -100 Holding 80% -Last 50 -90%

1x200 @:30s Rest 80-90%

Sprint 400/10:00

2 Rounds

4x25 @:15-20s Rest Sprint Kick

4x25 @:15-20s Rest Fast Swim 

Cool Down 200/5:00

1x100 Smooth Kick

1x100 Smooth Swim

3700 Yards 85 Minutes

2-21-26 Test Then Attack

Warm Up 1000/25:00

3x100 @:10s Rest Free 

4x50 @:10s  Rest I.M Order Kick/Drill

4x50 @:10s Rest I.M Order Drill/Swim

4x50 @:10s Rest Freestyle Descend 1-4

4x25 @:10-15s Rest Sprint Cycle (-25 ½ Fast ½ Smooth -25 ½ Smooth ½ Fast -25 Build -25 Sprint)

Pre Set 500/15:00

6x50 @:10s Rest #1. Single Arm #2. Count Strokes #3.Pull Match/Lower Stroke Count (Repeat 1-3)

4x50 @:10s Rest -25 Scull -25 Distance Per Stroke

Establish Pace 400/10:00

4x100 @ :10s Rest

Swim these strong and sustainable. This is the fastest pace you could hold for 8-10 repeats

Average  your 4x100s.

That is your Working Pace (WP) for today.

Main Set 1700/40:00

8x50 Target = (Working Pace ÷ 2)  Sendoff = Target + 5 seconds

3x100 @:7s Rest -Target = Working Pace -3 seconds

8x50 @: Same interval as earlier 50s.

2x100 @:5s Rest  -Target = Working Pace - 5 seconds

8x50 @:Same interval as earlier 50s.

Cool Down 200/5:00

4x50 @ Choice 

3800 Yards 95 Minutes 

2-14-26 IM Engine Room

Warm Up 800/20:00

300 Choice Loosen 

4x50 @:10-15s Rest  -Odds Kick -Evens Choice Drill

4x50 @:10-15s Rest -25 I.M Drill -25 Free

4x25 @:10s Rest -Odds I.M Order Build -Evens Smooth Free

A. 1400/30:00

2 Rounds

8x25 @:10-15s Rest I.M Order #1-4 Drill. #5-8 Swim.

4x25 @:10-15s Rest Choice Stroke -Odds 12.5 Yards Fast -Evens Build to Fast

4x75 @:15s Rest Descend 1-4

1x100  Active Recovery

B. 1500/30:00

1x400 @:30s Rest -100 Free  Smooth -50 Choice Stroke Fast

4x100 @:15-20s  Rest Free 80–85%.Hold the same pace for all 4

1x300 @:45-1:00 Min Rest -75 Smooth -75 Choice Stroke Fast

3x100 @:15s Rest Free 80% Effort

1x100   Fast Choice Stroke                                                                              

Cool Down 200/5:00 

4x50 Choice 

3900 Yards 85 Minutes

2-9-26 Relentless Rhythm

Warm  Up 1000/25:00

300  Choice Loosen

2x100 @:15s Rest I.M

4x25 @:10s Rest  Choice Stroke- Choice Drill

4x50 @:10-15s Rest Freestyle kick Build  to 80%

4x25 @:10-15s Rest  Choice Stroke Descend 1-4 (4=80%)

4x25  @:15-20s Rest (Fins) Free max 1-2(Goal-none) Breaths

Main Set  2600/50:00

4x100 @:20s Rest Backstroke Descend 1-4 (4=80%)

1x100 @:30s Rest Active Recovery

4x100 @:20s Rest Breaststroke Descend 1-4 (4=80%)

1x100 @:30s Rest Active Recovery

4x25  @:15s Rest ½ Fast ½ Smooth

3x100 @:15s Rest Active Recovery #1.Swim #2.Kick #3.Pull

2x100 @:30s Rest All Out 

6x50 @:10s Rest Active Recovery -25 Free No More than 3 Breaths -25 Backstroke

4x50 @:20s Rest All Out

1x300 @ Active Recovery Switch it up every 75

8x25 @:10-15s Rest All Out

Cool Down 200/5:00

4x50 Choice

3800 Yards  90 Minutes

2-7-25 Speed Without Slop

Warm Up 900/20:00

300 Swim

4x75 @:15s Rest I.M Order Kick/Drill/Swim

4x50 @:10-15s Rest Freestyle Descend 1-4

4x25  @:15-30s Rest Sprint Cycle (½ Fast ½ Ez. ½ Ez ½ Fast. Build. Sprint)

Pre Set 500/15:00

4x25 @:10s Rest Freestyle Underwater Recovery

2x50 @:10-15s Rest Silent Swim Freestyle

4x25 @:10s Rest 3 Strokes 6 Kicks

2x50 @:15s Rest Distance Per Stroke Freestyle

4x25 @:10s Rest 3 Strokes 3 Second Glide 

Main Set 2400/55:00

3 Rounds 

3x50 @:10-20s Rest Descend 1-3 (#3. =85-90%)

4x75 @:15-20s Rest 85% Effort

2x25 @:30-40s Rest All Out

1x300 @: Reset Active Recovery (Round#1. Swim. Round#2.Kick. Round#3. Pull)

Cool Down 200/5:00

8x25 @:10s Rest Breathing  4,3,2,1,1,2,3,4  by 25 

4000 Yards 95 Minutes

1-26-26 Hold Your Water

Warm Up 1000/30:00

300 Loosen Every 3rd 25 Fist Drill

6x50 @:10-15s Rest -Odds Kick -Evens Pull

4x50 @:10-15s Rest  Free  Drill -Odds 3 Strokes 3 Second Glide  -Evens Catch Up Drill 

4x50 @:15s Rest I.M Single Arm -25 R -25 Left

Pre Set 600/10:00

4x75 @:15-20s Rest -25 Scull -25 Hand Lead Flutter Kick -25 Distance Per Stroke 

6x25 @:10s Rest -Odds Double Arm Back W/ a flutter Kick -Evens Breast 1 Pull 3 Second Glide   

6x25  @:10-15s Rest -Odds Hand Lead Breaststroke kick -Evens Fly Drill 3R/3L/3Full

Main Set  2000/45:00

3x200 @:15-30s Rest #1.70% #2.Negative Split 70%-80% #3.150 Yrds 80% Last 50 90%

8x50 @:15-30s Rest -25 Fast -25 Active Recovery

3x(4x50) @:15-30s Rest

#1.Distance Per Stroke #2. Build to 80% #.3 Hold 80% #.4 Active Recovery 

4x100 @:20-25s Rest Choice Stroke Descend 1-4 (4=90-100%)

Cool Down 200/5:00

8x25 @:10s  Rest Free Breathing 4,3,2,1,1,2,3,4 by 25

3800 Yards 90 Minutes

1-19-25 Clean Then Quick

Warm Up 900/20:00

300 Choice Loosen 

4x75 @:15s (-25 Kicking on Side -25 Single Arm -25 Swim )

4x50 @:10-15s Rest  I.M Order -25 Drill -25 Swim

4x25 @:10-15s Rest -Odds As Few Strokes as possible -Evens as Few Breaths

Pre Set 600/15:00

4x75 @:15s Rest -25 Scull -25 Catch Up -25 Finger Tip Drag

4x50 @:10s Rest -Odds Fist Drill -Evens Zipper Drill

4x25 @1:00  Golf (Count Strokes + time = Golf Score , Try and Decrease Score )

Main Set 1950/50:00

3 Rounds

4x50 @:5-10s Rest -Odds -25 Build -25 Fast -Evens Smooth

1x100 @:15-20s Rest I.M 80-90%

1x100 @:15s Rest Pull Breathing 3/5 by 25

4x25 @:10-15s Rest Free 3 Breaths max

2x50 @:30s Choice Stroke Fast

1x50  @:Reset Active Recovery

Cool Down 200/5:00

4x50 #1 Backstroke #2 Easy Kick #3. Smooth Free #4. Choice 

3650 Yards 90 Minutes