Warm Up 1000/20:00
2 Rounds
300 Loosen
100 -4 Strokes Fly, 8 Strokes Back, 4 Strokes Breast, 8 Strokes Free, (Round 2 Reverse 8 Strokes Free,4 Strokes Breast,8 Strokes Back,4 Strokes Fly)
100 -Kick last 50 Build
Main Set 2600/60:00
2x200 @:15-30s Rest -Odd 100 I.M 100 Free -Even I.M
2x150 @:15-30s Rest Negative Split 60%/80%
2x100 @:15-30s Rest Build
2x50 @:30s Rest Race Pace
1x50 @:30s Rest Active Recovery
4x50 @:10-15s Rest -Odds Head Up Free Style -Evens Finger tip Drag Drill
4x75 @:10-15S Rest -as Kick/Scull/Swim
4x100 @ #1.last 50 Fast #2. Last 75 #3.Fast #4.Faster!
1x50 @:30s Rest Active Recovery
4x75 @:15-30s Rest -Odds -25 Fast Kick -50 Smooth Swim -Evens -50 Fast Swim -25 Smooth Kick
4x50 @:10s Rest -Odds Smooth Swim -Evens Fast Kick
4x25 @:15s Rest All Out Swim
Cool Down 300/5:00
4x75 @:15s Rest Free
-Odds Breathing 3/5/7
-Evens Breathing 7/5/3
3900 Yards 85 Minutes
