Warm Up 600/15:00
300 loosen
6x50 @:15s Rest 1-2 Drill,3-4 Build, 5-6 Negative Split -25 Smooth-25 Fast
Pre Set 700/20:00
12x25 @:10s Rest, Kick
1-4 half fast, half easy
5-8 half ez, half fast
9-12 all fast
1x100 @ Smooth
12x25 @:10s Rest, Swim
1-4 half fast, half easy
5-8 half ez, half fast
9-12 all fast
Main Set 2400/50:00
2 Rounds
1x300 @:30s Rest Swim 60% Max Effort
1x200 @:20s Rest Pull 70% Max Effort
1x100 @:15s Rest Swim 80% Max Effort
Set B
8x100 @:15 Rest, Swim
Descend 1-4 Hold Pace for 5-8
*After #4 Rest 30s-1:00 Min
Set C
8x50 @:15s Rest, Swm
1-4 -Odds Sprint -Evens Recover
5-8 -Odds Recover -Evens Sprint
Cool Down 200/5:00
4x50 Breathing 3/5 By 25
3900 Yards 90 Minutes