Warm Up 1000/20:00
3x100 @:15s Rest Choice Loosen
4x75 @:15s Rest -Odds Kick/Swim/Drill -Evens Swim/Drill/Build
5x50 @:15s Rest -Odds Kick Build -Even Swim Build
6x25 @:10-15s Rest Choice Stroke x2 Build x1 Sprint
Main Set 3000/65:00
4x50 @ Choice Kick *Pick Fastest Interval you can hold
1x200 @:30s Rest -100 Smooth -100 Build to 70%
4x50 @:15-30s Rest Butterfly -Odds Drill -Evens Fast
1x200 @:30s Rest Backstroke -50 Swim -50 Drill
4x50 @ Pull *Pick Fastest Interval you can hold
1x200 @:30s Rest Free -50 Swim -50 Drill
4x50 @:15s Rest Back Descend 1-4.
1x200 @:30s Rest I.M
4x50 @ Kick *Pick Fastest Interval you can hold
1x200 @:30s Rest Free I.M
4x50 @:15-30s Rest Breast -Odds Build -Evens Fast
1x200 @:30s Rest Free Breathing 3/5 by 50
4x50 @ Pull *Pick Fastest Interval you can hold
1x200 @:30s Rest Perfect Technique Free
4x50 @:30s Rest Free -Fast!
Cool Down 200/5:00
200 Choice Loosen
4200 90 Minutes
