Warm Up 700/15:00
200 Swim
100 Drill
200 Kick
200 Pull
Set 1. 1500/30:00
A.
4x100 @:10-15s Rest I.M Kick #1. .25 Fast #2. 50 Fast #3. 75 Fast #4.100 Fast by 100 (After each fast effort, maintain smooth pace)
1x100 @:30s Rest Pull Active Recovery
B.
4x100 @:10-15s Rest I.M Swim #1. 25 Fast #2. 50 Fast #3. 75 Fast #4.100 Fast by 100 (After each fast effort, maintain smooth pace)
1x100 @:30s Rest Kick Active Recovery
C.
4x50 @:10-15s Rest Free Descend 1-4.
3x50 @:10-15s Rest Back Build
2x50 @:10-15s Rest Breast -25 Build -25 Fast
1x50 @:30s Rest Fly Fast
Set 2 1500/30:00
2 Rounds. (Round 2. First 75 steady free, last 25-100 choice stroke fast depending on rep)
1x100 @:10-15s Rest -75 Free -25 Fly
1x125 @:10-15s Rest -75 Free -50 Fly/BK
1x150 @:10-15s Rest -75 Free -75 Fly/BK/BR
1x175 @:10-15s Rest -75 Free -100 I.M
1x200 @:10-15s Rest Free Negative Split
Cool Down 200/5:00
2x50 Drill/Swim
2x50 Smooth
3900 Yards 80 minutes
