Warm Up 600/15:00
200 Loosen
4x50 @:15s Rest I.M Order Drill/Swim
8x25 @:10-15s Rest 1-4 Descend Build to fast 5-8
Main Set 1800/40:00
6 Rounds
1x50 @:15s Rest Choice Stroke Build to Fast
4x25 @:10s Rest Kick - Odds Build -Evens Fast
1x50 @:15s Rest Choice Stroke Build to Fast
2x25 @:15s Rest Choice Stroke Fast
1x50 @:30s Rest Active Recovery
Challenge Set 1500/35:00
6x25 @:15s Rest Fly
5x50 @:10-15s Rest Back/Breast -Drill
4x75 @:15s Rest I.M no Fly Descend 1-4
3x100 @:20-30s Rest -50 Build -50 Fast
2x150 @:20-30s Rest I.M -25 Fly -50 Back -50 Breast -25 Free
1x200 Pull Negative Split 80%/90-100%
Cool Down 200/5:00
100 Swim
100 Kick
4100 Yards
