Warm-Up 1200/25:00
300 Loosen
200 I.M k/d or d/s by 25
2x200 Pull @4:00-4:30
2x100 Kick @2:30
4x25 Sprint Cycle @:30
Main Set 1900/ 41:00
2 x 300 Pull Breathe 3/5/7 by 100 @6:30-7:00
1:00 Rest
8 x 50 with fins @ :45:-1:00
-1st 25 underwater as far as you can, 2nd 25 fast
200 swim @ 4:00-5:00
6 x 50 @ 1:00
-Odds: Lowest Breath Count possible.
-Evens Smooth.
200 swim @ 4:00-5:00
4 x 50 80% Max Speed@ 1:00
I.M/ Stroke 1000/22:00
3 x 100 swim @2:00-2:30
50 I.M Switch -50 Free
400 kick 10:00
3 x 100 swim @2:00-2:30
-50 Stroke -50 Free
Warm Down 100/2:00
100 EZ
4200 Yards 90 Minutes