Warm-Up 1000/25:00
300 Loosen
4x50 @10s Choice Stroke -25 K-25 Drill
4x50 @10s Choice Stroke -25 Drill -25 Swim
8x25 @10s rest Free Drill Overcharge Drill (catch-up Arms Fast kick)
4x25 @10s Rest Sprint Cycle
Pre-Set 800/20:00
1x200 Kick
4x50 @5-10s Rest Pull
2x100 @10s Rest Build Each 100
8x25 @5-10s rest
-O F
-E Smooth
Main Set 1900/45:00
4x200 @10-15s Rest 70% Effort Choice Equip
4x100 @10s Rest I.M
8x50 @10-15s Rest -Odds Fast -Evens Smooth
4x75 @10s Rest Fly/bk/br
2x150 @5-10s Rest Negative Split by 75
4x25 @ 10s Rest Free All Out
Cool Down 200/5:00
4x50 Choice Stroke Smooth
4100 Yards 95 Minutes
