Warm-Up 800/20:00
2x150 @:10-15s Rest -100 Swim -50 Drill
4x50 @:10-15s Rest -25 I.M -25 Free
4x25 @:10-15s Rest I.M (Each Stroke in 1x25)
1x100 Kick
4x25 @:10-15s Rest 1/2 Scull 1/2 Fast Choice Stroke
Paddles(Fins)/ 600/15:00
3x[125+(3x25)]
125= @:15-30s Rest 80% Max Effort Focusing on Low Stroke Count Max Underwaters.
25= @:15s Rest Choice stroke Build to Fast
Main Set 2000/50:00
4x100 @:15s Rest Kick #1. last 25 Fast #2. Last 50 Fast #3. Last 75 Fast 4. All Fast
3x100 @:15s Rest I.M Descend. 1-3
3x100 @10-15s Rest Backstroke Last 25 Overkick
1x400 @1:00 Min Last 100 Rest :10s Than All out Swim last 100
1x300 @1:00 Min Rest Last 100 Rest :10s Than All out Swim last 100
1x200 @1:00 Min Rest Last 100 Rest :10s Than All out Swim last 100
1x100 All Out -Choice Stroke
Cool Down 300/6:00
1x100 Kick
1x50 Scull
1x50 Dolphin dive
1x100 Swim
3700 Yards 91 Minutes
