25 Kick@ 30
4 x 50 @ 45 Descend 1-4
Free
75 Kick@ 1:30
4 x 100 @ 1:30 Descend 1-4
25 Stroke/50 Free/25 Stroke
125 Kick @ 2:30
4 x 150 @ 2:05 Descend 1-4
Free
175 Kick@ 3:30
4 x 200 @ 3:00 Descend 1-4
BackStroke
225 Kick @ 4:30
4 x 250 @ 3:15 Descend 1-4
Free
275 kick@ 5:30
4 x 300 @ 4:30 Descend 1-4
100 IM/100No Free/100 Free
325 Kick @ 6:30
4 x 350 @ 4:25 Descend 1-4
Free
375 Kick@ 7:30
4 x 400 IM @ 6:30
#1 4 x 100 IM
#2 100IM/200 IM/100IM
#3 2 x 200 IM
#4 Reverse 400 IM
8800 meters