Warm-Up 1000/30:00
4x100 Freestyle
4x50 Choice Kick
4x75 I.M (begin the I.M Where you left off the last one)
4x25 Sprint Cycle @:40
Main Set 1 1200/30:00
2 Rounds
4x25 Freestyle Desc. 1-4 @:30
4x50 Freestyle Moderate pace (80-90%) @:40-1:00
4x25 Freestyle Desc. 1-4 @:30
4x50 Freestyle Moderate pace (80-90%) @:40-1:00
1-2:00 min Rest in between rounds.
Main Set 2 1100/ 30:00
1x300 Free Pull with paddles - At Aerobic Pace 15-20 seconds rest
1x200 Free Swim with fins At Moderate Pace 15 seconds rest
1x100 Free Swim with parachute Fast:30 Seconds
1x200 Free Swim with fins At Moderate Pace 15 seconds rest
1x300 Freestyle Pull with paddles At Aerobic Pace 15-20 seconds rest
Strength and Speed 400/12:00
4x25 Free as Few Breaths as possible (goal 0 Breaths) @1:00
4x50 Freestyle Swim with paddles and fins -25 Build -25 All out @:50-1:15
4x25 Freestyle Sprint with a parachute (power focus, all-out effort) 30 seconds rest
Cool-Down: 200/4:00
200 Free
3900 Yards 106 Minutes
