Warm-Up 1000/25:00
300 Free
200 Back
4x75 @15s I.M.O k/d/s
8x25 @10s-O Scull -E Build
Main Set 2100/45:00
1x200 @10s Free Build to 70-80%
4x50 @5-10s No Free Desc-1-4
2x75 @10s Free -50 Build-25 Sprint
3x100 @5-10s IM
3x100 @5-10s Free Desc. 1-3. #3 Should be 90% max Effort
1x50 Dolphin Dive
1x200 @5s Free pull with buoy,
4x100 @10s I.M -O Kick -E Drill
2x100 @10sFree 1st 100 80% max Effort .2nd 100 5 Seconds Faster than the 1st
2x50 @15s Choice Stroke all out
Speed 800/20:00
4x(1x50@10s Sprint Free- 1x50@10s Smooth Back)
4x(1x50@10s Sprint No Free- 1x50@10s Smooth Free)
Cool Down 200/5:00
200 Choice Loosen
95 Minutes 4100 Yards