Warm Up 800/20:00
300 Loosen
200 Kick -50 Smooth -50 Fast
200 Pull Breathing 3/5 by 25
4x25 @:10-15s Rest Choice Stroke Drill
Main Set 3050/65:00
Set 1
3 Rounds
6x25 @:15s Rest Choice Stroke Build to 90%
4x50 @:10-15s Rest Choice Stroke Descend 1-4.
2x125 @:20s Rest -25 Free -25 No Free
Set 2
2 Rounds
4x25 @:10-15s Rest Fast Kick
4x50 @:10-15s Rest Drill/Build by 25
1x200 @:30s-1:00 Min Rest Free Negative Split -100@70% -100@90%
1x50 @:30s-1:00 Min Rest Rest Active Recovery
Cool Down 300/6:00
4x50 @:10-15s Rest -25 Free -25 Back
1x100 Choice
4150 Yards 91 Minutes