Warm-Up 600/15:00
300 Choice
100 Kick
100 Pull
100 Weak Stroke -25 Drill-25 Swim
Pre Set 600/15:00
4x50 @10:15s Rest Choice Kick Done as Sprint Cycle
3x50 @:10s Rest Backstroke 3 Strokes 6 Kicks
3x50 @:10-15s Rest Free Breathing 3/5/7 By 50
2x50 @:10s Rest 3 Strokes Free 4 Strokes Back 3 Strokes Free
Main Set 2300/50:00
1x200 @:30s Rest Fins and Paddles Stretch it out
2x50 @:15s Rest Build Each to 85%
1x100 @:20-:30s Rest Choice EZ
8x50 @:15-20s Rest Choice Stroke Descend by pairs
1x400 @:30-1:00 Rest Choice Increase Your Dolphin Kicks Or Pullouts per 100
6x50 @:15-20s Rest Choice Stroke Descend by pairs
1x300 @:30-1:00 Rest Choice Increase Your Dolphin Kicks Or Pullouts per 100
4x50 @:15-20s Rest Descend 1-4
1x200 @:30s Rest Choice Ez
2x50 @:30s Rest Free Fast
Cool Down 300/6:00
2x50 Choice Fast Break out - Smooth the Rest
1x100 Kick Ez
1x100 Choice Loosen
3800 Yards 86 Minutes
