Warm-Up 700/20:00
2x100 Free W/ Fins
2x50 Flutter Kick W/ Board
2x50 Backstroke w/ Fins
2x50- Fly Kick W/ Board
1x100 Freestyle Drill/Pull
1x100 I.M by 25
Pre Set 400/10:00
2 Rounds of:
2x50 Pull W/ Buoy and Pads -50 Long and Strong - 50 Build to 80% of Race pace by Finish. @ :55-1:30
2x50 Pull W/ Pads and Fins -50 Long and Strong - 50 Build to 80% of Race pace by Finish. @ :55-1:30
Main Set 1500/40:00
(Choice Equip)
3 Rounds of:
5x50 Desc. 1-4. Hold 5 ( Desc. to 80% of Race pace) @:50-1:30
1x50 All out sprint Free .( Try to get to Race Pace ) @1:30
100 Active recovery - choice of kick or swim @4:00
2x50 Stroke of choice - all out sprint @1:30
1:00-2:00 min reset :
Cool Down 200/5:00
2x50 Swim - any stroke ez
1x100 Kick - ez
75 Minutes 2800 Meters