Warm Up 1000/20:00
1x300 Mix It Up
2x200 -50 Drill -50 Swim
3x100 I.M
Pre Set 1100/25:00
4x75 @:15s Rest -50 Free -25 Stroke/Build
5x50 @10s Rest Kick -25 Flutter -25 Butterfly Kick
6x25 @:10s Rest Choice Stroke -Drill
4x100 @:15-20s Rest Free Pull Build Each 100 (Choice Pull Equipment)
Main Set 1800/40:00
1x400 @:30s Rest As -175 Free -125 Backstroke -75 Breaststroke -25 Butterfly
2x200 @:20s Rest
#1. -100 I.M Drill -100 Choice Stroke
#2. -25 Kick -25 Swim I.M Order
3x100 @:15s Rest Descend Effort Levels 1-3.
#1. Back (Smooth)
#2. Breast (Moderate)
#3. Free (FAST)
6x50 @:10-15s Rest I.M Switch (First 3x50s Fist Drill)
Fly/Back, Back/Breast, Breast/Free
8x25 @:15-20s Rest I.M Order -25 Build -25 Fast
8x25 @15-30s Rest Underwater Dolphin Kick -Odds On Stomach - Evens on back
Cool Down 200/5:00
4x25 Free No More than 4 Breaths
2x50 -25 Dolphin Dive -25 Double Arm Back w/ a breast kick
4100 Yards 90 Minutes
