Warm Up 1000/25:00
300 Free Loosen Every 4th 25 Scull
200 I.M Drill
4x50 @:10-15s Rest Kick Desc.1-4
4x50 @:10-15s Rest Descend 1-4
4x25 @:10-15s Rest Sprint Cycle
Threshold Check In 300/5:00
3x100 @:20s Rest Best Average (fastest sustainable pace)
*Average 100 pace = Threshold Pace
A. 900/15:00
2x100 @:10-15s Rest I.M
2x50 @:10-15s Rest Choice Stroke Build
2x200 @:15s Rest Free Threshold Pace
4x50 @:10s Rest T Pace -1
B. 900/20:00
1x300 @:20s Rest T Pace +3 -Hold DPS while maintaining speed
2x150 @:15s Rest T Pace Negative Split
3x100 @:10s Rest T Pace -1
C. 700/15:00
6x50 @:10s Rest Descend 1-3 ,4-6
4x25 @:15s Rest Sprint
1x300 T Pace Breathing 3/5 Per 75
Cool Down 200/5:00
50 Dolphin Dive
100 Swim
100 Kick
50 Scull
4000 Yards 85 Minutes
