Warm Up 800/20:00
400 Choice Loosen
4x50 @:10-15s Rest Drill/Swim
2x100 @:10-15s Rest I.M
8x25 @:10-15s Rest Kick -Odds Flutter -Evens Dolphin Kick
Pre Set 600/15:00
3x(4x50) @:10-15s Rest Choice Stroke
#1.Drill
#2.Build
#3.Drill
#4. Fast
Kick 400/10:00
8x50 @:15s Rest
-Odds -25 Build -25 Fast
-Evens Smooth
Main Set 1600/35:00
A. 6x100 @:15s Rest(Snorkle)
-Odds -50 Strong(85%) -50 Lowest Stroke Count Possible
-Evens -50 Lowest Stroke Count Possible -50 Strong(85%)
B. 3 Rounds
1x75 @:15s Rest 25 Strong -50 Smooth
1x50 @:15s Rest Build
1x25 @:20s Rest Fast
C. 8x50 @:20s Rest
-Odds Free Max Underwaters
-Evens Stroke Race Pace
Pull Set 400/10:00
4x100 @ Pull(Paddles and Buoy) Negative Split Each 100 60%/80%
Cool Down 200/5:00
200 -25 Free -25 Back
