Warm-Up 700/18:00
300 Free loosen
4x50 @ 15s Rest: -25 I.M -25 Free
4x50 @ 10s Rest: -Odds Drill - Even As Few Breaths as Possible
Pre-Set 400/12:00
4x100 @ 10s Rest: Descend 1-4. Start moderately and push the speed on each subsequent 100.
Set 1 1200/30:00
8x150 @ 10-15s Rest:
1, 3, 5, 7: 50 Free (sprint) / 100 Easy-Moderate Free
2, 4, 6, 8: 100 Free (sprint) / 50 Easy Free
Set 2 800/20:00
8x100 @ 10s Rest:
1-2: 25 Easy / 25 Fast / 25 Easy / 25 Fast
3-4: I.M
5-6: 50 Easy / 50 Fast
7-8: 50 Fast / 50 Easy
Kick Set 400/10:00
8x50 @ 10s Rest:
Odds: Flutter kick
Evens: Choice kick all out
Cool Down 300/7:00
3x100 @ 15s Rest:
1st: 100 IM, easy
2nd: 100 Back, steady
3rd: 100 Free, focus on relaxation
3800 Yards 97 Minutes