Warm-Up 900/25:00
200 Choice
200 Kick
200 Pull
4x75 @ Rolling I.M
Main Set 2850/60:00
6x125 @:20s Rest -75 Kick-50 Swim
1x200 @:20s Rest -Pull
3x100 @:15s Rest - Hold a moderate and consistent pace for all 3
4x50 @:10s -Odds Fast -Evens Stroke
1x200 @:20s Rest -Pull Faster than
3x100 @:15s Rest -Faster than the 1st 100s
4x50 @:10s Rest -Odds Fast -Evens Moderate
1x200 @:30s Rest -Stretch it out and get ready for the 100's
3x100 @:10s Rest -Descend Each to Sprint - Rest:30 After Last 100
4x50 @:10s Rest -Odds Fast -Evens Moderate
Cool Down 200/5:00
8x25 Free aiming for 3 breaths max
3950 Yards. 90 Minutes
