Warm-Up - 800m 20:00
200 loosen No Equip
200 loosen W/ Fins - Long Smooth Strokes.
1x100 Kick
4x50 -25 Scull -25 I.M.O Drill. @1:10-1:40
2x50 Build Each To 80%-90% @ :55-1:30
Drill Set - 500m 12:00
4x50 -25 Right Arm -25 Left Arm with fins (Arm that is not moving is At your side) @1:00-2:00
4x50 -Odds catch-up drill -Evens Fist drill 1:00-1:30
1x100 D.P.S Free
Pre-Set - 600m 15:00
4x50 -Odds Free Kick -Evens Fly Kick @ 1:10-2:00
4x50 - Odds Breathing Every 3 - Evens As Few Breaths As possble @1:00-1:30
4x50 -Odds -25 Fast -25 Smooth -Evens 25 Smooth -25 Fast @55-1:30
Main Set - (Choice Equip) 1200m 30:0
3x200 At a Smooth Comfortable Pace Choice Equip @3:40-5:00
4x100 Desc. 1-2 ,3-4 Desc to 90 @1:45-2:30
8x50 Choice Equip 90% effort . Aim for same time each 50 @:1:15-2:00
Speed Set - 450m 13:00
5x50 free at 70% effort focusing on maintaining a steady pace @:50-1:30
4x50 free at 80% effort aim for a slightly faster pace than the first set @:50-1:30
3x50 free at 90% effort this should be faster than the previous sets 1:00-1:30
2x50 free at 100% effort all-out sprints @1:30
Cool Down - 300m 8:00
6x50 Choice Stroke -Nice And Smooth
3850 Meters 98 Minutes