Warm-Up 800/20:00
300 Loosen
2x150 -50 Kick-50 Drill -50 Swim
2x100 Pull Build (Snorkel)
Main Set 1600/35:00
*Desc to 80%. Fast=90-100%
*All Distances are choice stroke.
3x200 @:30s Rest Desc. 1-3
1x200 @:5s Rest Fast
1x100 @:30s Rest Choice EZ
3x100 @:15s Rest Desc.1-3
1x100 @:5s Rest Rest Fast
1x100 @:30s Rest Choice EZ
3x50 @10s Rest Desc.1-3
1x50 Fast
Warm-Down 300/6:00
6x50 Smooth -Odds Free -Evens Back
2700 Meters 61 Minutes
