Warm Up 800/20:00
200 Swim
4x50 @:10s Rest Kick Build each 50
4x50 @:15s Rest Drill/Swim
200 Pull
Part 1 450/10:00
1x50 @:10s Rest Distance Per Stroke Free
1x100 @:10s Rest -50 Catchup -50 Swim
1x150 @:10s Rest -50 Kick -50 Pull -50 Swim
1x100 @:10s Rest -Breathing 3/5/7/5 by 25
1x50 @:10s Rest - Smooth Free
Part 2 700/15:00
2x25 @:5s Rest Free Fast
3x25 @:7s Rest Free Fast
5x25 @:10s Rest Free Fast
7x25 @:15s Rest Choice Stroke Fast
11x25 @:20s Rest Choice Stroke Fast
Part 3 1050/20:00
3x(3x100+1x50)
100= @:15s Rest Descend 1-3
50= @:30s Rest Fast
Part 4 700/15:00
1x200 @:20s Rest Negative Split 2nd 100 at least 3 Seconds Faster
2x100 @:15-30s Rest Trying to hold 1-Second Difference between 100's
4x50 @:15s Rest -25 Low Stoke Count -25 High Tempo
Cool Down 300/5:00
3x100 #1.Back #2.Free #3. Choice
85 Minutes 4000 Yards
