Warm Up 1000/25:00
400 Loosen
300 Pull
200 Kick
100 Drill
Main Set 3000/65:00
8x75 @:10-15s Rest -Odds I.M Order No Free -Evens I.M No Fly
8x50 @:15-30s Rest -Odds Fast -Evens Smooth
8x50 @:15-30s Rest -Odds Fast -Evens Smooth
1x100 @:30s Rest Active Recovery
4x75 @:15-30s Rest -25 Fast -50 Smooth
4x75 @:15-30s Rest -25 Fast -50 Smooth
1x100 @:30s Rest Active Recovery
8x50 @:15-30s Rest Free -Odds 90% -Evens 70%
8x50 @:15-30s Rest -Odds Stroke 90% -Evens Free Easy
Cool Down 200/5:00
8x25 @:10-15s Rest Breathing 4,3,2,1,1,2,3,4
4200 Yards 90 Minutes
