Warm Up 800/20:00
400 Free I.M (100 Free 100 Back 100 Breast 100 Free)
4x50 I.M Kick/Drill
4x50 Choice Stroke Descend 1-4.
Kick 400/10:00
4x100 @:15-20s Rest Kick
#1.-25 Smooth-50 Build-25 Fast
#2. -50 Smooth -50 Strong (zone 4 85%)
#3. 100 Zone 4 (85-90%)
#4. 100 Zone 5 (All out)
Pre Set 600/15:00
3 Rounds
2x50 @:10s -Odds Scull/Drill -Evens Drill/Swim
1x100 @:20-30s Rest Build to Zone 4(85-90%)
Main Set 2200/45:00
2 Rounds
1x300 @:20s Rest Pull -Maintain low Stroke Count
2x150 @:15s Rest Negative Split
3x100 @:10-15s Rest Descend 1-3
4x50 @:15s Rest -Odds Sprint -Evens Active Recovery
Cool Down 200/5:00
8x25 @:10-15s Rest
Breathing 4,3,2,1,1,2,3,4 by 25
4200 Yards 95 Minutes
