"Starry Night" Warm-Up (700 /17:00)
200 Free (Swim smoothly under the swirling night sky)
100 Backstroke (Let your backstroke mirror the flowing wind in the painting)
100 Pull (Pull yourself through the dreamy landscape)
4x50 I.M by 50 (12.5 yards of each stroke) @:10-:15 Seconds rest (Diversify your strokes like Van Gogh did with his art styles)
100 Kick (Kick against the current of conformity)
"The Potato Eaters" Pull Set (800 /20:00)
4x100 Free with Pull Buoy Desc 1-4 @:10-:15 Seconds rest (Pull with the strength of a hardworking peasant)
8x50 Free with Paddles and fins Desc 1-4 5-8 @:10 Seconds Rest (Navigate through the rural life depicted in the painting)
"Wheatfield with Crows" USRPT (Ultra Short Race Pace Training) Set (800/20:00)
16x25 Free(Choice Equip) @0:30 (fast, race pace) (Fly through the water like the crows through the wheatfield)
200 EZ Or 3:00 Min Break
16x25 Choice Stroke(Choice Equip) @0:40 (fast, race pace) (Feel the urgency of the crows taking flight)
"Sunflowers" Aerobic and Endurance Training (900 /20:00)
3x(200+100)
200=Free Build Each 200 to 80/% @15 seconds Rest (Bloom in the water like the sunflowers in the painting)
100= I.M @ 15 Seconds Rest (Show the variety of your strokes like the variety of sunflowers in the vase)
"Self-Portrait" Drill Set (400 /12:00)
2x50 free 3 Strokes 3 Second Glide @:10-:15 Seconds rest (Express yourself in the water like Van Gogh did on the canvas)
2x50 back single-arm drill @:10-:15 Seconds rest (Reflect on your form like a self-portrait)
2x50 breaststroke 3k 1p, 2k 1p, 1k 1p @:10-:15 Seconds rest (Show the complexity of your stroke like the complexity of human emotion)
2x50 Fly Drill 2-2-2 @:10-:15 Seconds rest (Fly like the bold brushstrokes in Van Gogh's work)
"Café Terrace at Night" Cool Down (200 /4:00)
200 (Ease into the cool-down like the calm night at the café terrace)
3800 Yards 93 Minutes
