Warm Up 1200/25:00
300 Free Losen
4x75 @:10-15s Rest I.M. Order Kick/Drill/Swim
6x50 @:10-15s Rest I.M Switch
4x50 @:10s Rest Free Descend 1-4
4x25 @:10-15s Rest Sprint Cycle
Set 1 1200/25:00
1x300 @:15-30s Rest Breathing 3/5/7 Per 25, 12-18 Strokes Per 25.
2x150 @:15-30s Rest Pull Build by 50
3x100 @:10s Rest Descend 1-3.
4x50 @:15s Rest -Odds Active Recovery -Evens Sprint
4x25 @:15s Rest Sprint
Set 2 900/20:00
6 Rounds
1x100 @:15s Rest Choice Stroke Build to Fast
1x50 @:15s Rest Ascend to Smooth
Set 3 500/10:00
2 Rounds
1x100 @:10-15s Rest Free 80% Max Effort
1x75 @:10-15s Rest Backstroke, Build. Emphasize Kick/Underwaters.
1x50 @:10s Rest Kick Sprint
1x25 @:15s Rest Choice Stroke Fast
Cool Down 200/5:00
8x25 @:10s Rest Breathing 4,3,2,1,1,2,3,4 Per 25
3900 Yards 85 Minutes
