Warm-Up 800/20:00
300 Choice
200 -25 Double Arm Back Stroke -25 Free Fingertip Drag Drill
4x50 Choice Kick
100 Choice
Pre Set 300/6:00
4x75 @:15s Rest I.M.O -25 FrontScull -25 Kick -25 Swim
Main Set 2300/55:00
200 @:15-:30s Rest Free -100 Breathing every 3 100 Breathing every 5
3x50 @:15s Rest Choice Stroke Build Each to Fast
200 @:15-:30s Rest Free 100 Breathing every 3 100 Breathing every 5
6x50 @:15-:30s Rest Choice Stroke Desc.1-3,4-6
200 @:15-:30s Rest Free 100 Breathing every 3 100 Breathing every 5
9x50 @:15s Rest Choice Stroke 1-3=65% 4-6=75% 6-9=85%
200 @:15-:30s Rest Free 100 Breathing every 3 100 Breathing every 5
12x50 @:10-:30s Rest Choice Stroke 1-3 Aerobic 4-6 Sprint 7-9 Aerobic 10-12 Sprint
Warm Down 400/10:00
2x50 Choice Stroke 70% Effort
2x50 Choice Stroke 60% Effort
2x50 Choice Stroke 50% Effort
2x50 Choice Stroke As Slow As Possible
3800 Yards 91 Minutes
