Warm Up 900/25:00
300 Every 3rd 25 Double Arm Backstroke
4x50 @:10s Rest Choice Stroke -Odds Kick -Evens Swim
4x50 @:10s Rest Drill #1.Catch Up w/ an Overkick #2. Fist Drill #3. Finger Tip Drag Drilll #4. 3 Strokes 6 Kicks
8x25 @:10-15s Rest -Odds Build -Evens Fast
Pre Set 700/20:00
8x25 @:10-15s Rest Choice Stroke -Odds 1st 15 meters Fast -Evens Last 10 Meters Fast
4x50 @ :15s Rest Choice Stroke -25 Fast -25 Smooth
1x200 Pull Breathing 3/4/5/6 By 50
Main Set 2000/45:00
4 Rounds
1x200 @:20s Rest Build to 85%-90%
2x100 @:15s Rest Aiming to be within 2 Seconds of your 200 Pace
4x25 @:15-30s Rest Fast
Cool Down 200/5:00
4x50 @:10-15s Rest Choice
3800 Yards 95 Minutes