Warm-Up 800/20:00
200 Swim
100 Kick
3x75's I.M No Fly @2:00
1x25 Fly
3x75 Pull @1:30-2:00
1x25 Catch-up Drill with buoy
Main Set 2400 51:00
2x Rounds
1 x 150 @ 3:30 -75 Free -75 Stroke
4 x 25 @ :45-1:00 Fast Kick
2 x 150 @ 3:15 -100 Free -50 Stroke
4 x 25 @ :45-1:00 Fast Kick
3 x 150 @ 3:00 -125 Free -25 Stroke
1 x 100 @ 2:30 Fast Kick
Speed (Choice Equip)900/18:00
6×25 sprint @:30-45
2×100 easy @2:00
5×25 sprint @:30-45
3×75 easy @1:30
4×25 sprint @:30-45
2×50 easy @1:00
Cool down 0/4:00
4 Min Float
200 Swim
100 Kick
3x75's I.M No Fly @2:00
1x25 Fly
3x75 Pull @1:30-2:00
1x25 Catch-up Drill with buoy
Main Set 2400 51:00
2x Rounds
1 x 150 @ 3:30 -75 Free -75 Stroke
4 x 25 @ :45-1:00 Fast Kick
2 x 150 @ 3:15 -100 Free -50 Stroke
4 x 25 @ :45-1:00 Fast Kick
3 x 150 @ 3:00 -125 Free -25 Stroke
1 x 100 @ 2:30 Fast Kick
Speed (Choice Equip)900/18:00
6×25 sprint @:30-45
2×100 easy @2:00
5×25 sprint @:30-45
3×75 easy @1:30
4×25 sprint @:30-45
2×50 easy @1:00
Cool down 0/4:00
4 Min Float
4100 93 Mins