Warm-Up
600/15:00
200 Swim
100 Kick
100 I.M
100 Pull
4x25 @:10-15s Rest Choice Stroke Build to Fast
Main Set 3000/65:00
4 Rounds
1x200 @:30s Rest
Round 1: I.M Build
Round 2: Kick Choice (Build/Fast by 50)
Round 3: Free Negative Split
Round 4: Pull Breathing 3/5 by 50
4x75 @:15s Rest
Drill/Swim/ Build (Choice Stroke)
4x50 @:15s Rest
#1 Fast Kick
#2 Smooth Swim
#3 Build to Swim
#4 All-Out Sprint Swim
1x50 @:30s Rest
Active Recovery
Cool Down 200/5:00
200 Choice
3800 Yards 85 Minutes
200 Swim
100 Kick
100 I.M
100 Pull
4x25 @:10-15s Rest Choice Stroke Build to Fast
Main Set 3000/65:00
4 Rounds
1x200 @:30s Rest
Round 1: I.M Build
Round 2: Kick Choice (Build/Fast by 50)
Round 3: Free Negative Split
Round 4: Pull Breathing 3/5 by 50
4x75 @:15s Rest
Drill/Swim/ Build (Choice Stroke)
4x50 @:15s Rest
#1 Fast Kick
#2 Smooth Swim
#3 Build to Swim
#4 All-Out Sprint Swim
1x50 @:30s Rest
Active Recovery
Cool Down 200/5:00
200 Choice
3800 Yards 85 Minutes
