Warm Up 1100/25:00
300 Choice Loosen
8x50 @:10s Rest as Kick/Swim/Drill/Swim By 50
4x75 @:15s Rest Choice Stroke Build each 75
4x25 @:10-15s Rest Sprint Cycle
Main Set 2700/60:00
2 Rounds
3x100 @:15s Rest Build each 100 to 90% on last 25
1x300 @:15-30s Rest As -75 Free -25 I.M Order
6x75 @:10s Rest #.1-3 Free/No Free/Free #.4-6 No Free/Free/No Free -Middle 25 Is Fast
1x50 @:30s Rest Active Recovery
2x100 @:15s Rest -Odd Right Fin, Left Paddle -Even Left Fin, Right Paddle
1x50 @:30s Rest Active Recovery
Cool Down 200/5:00
100 Kick
100 Choice
90 Minutes 4000 Yards
