Warm-Up: 700/20:00
300 Free
6 x 50 @ 15s rest:
Odds: Free Descend
Evens: No Free
4 x 25 Sprint Cycle
Drill Set: 500/15:00
5 x 100 @ 15s rest:
#1: 50 Kick / 50 Free
#2: 50 3Strokes 6Kicks 3/6/3 / 50 Free
#3: 50 Fist Freestyle / 50 Free
#4: 50 6-Beat Kick Free / 50 Free
#5: 50 Bilateral Breathing / 50 Free
Main Set: 1800/40:00
4 Rounds:
4 x 50 Free @ 10s rest: -25 sprint, -25 easy
1 x 150 Free @ 15s rest: Build by 50s (easy, moderate, hard)
1 x 100 Free Pull @ 10s rest: Paddles
Kick & Pull Set: 400/12:00
4 x 50 Kick @ 10s rest:
4 x 50 Pull with buoy & paddles @ 15s rest:
Speed Play: 100/3:00
4 x 25 @ :30: Choice Stroke Sprint.
Cool Down: 100/2:00
100 Easy Choice,
3600 yrds 92 Minutes
