Warm Up 800/20:00
200 Free Loosen
4x50 @:10-15s Rest I.M Order Drill/Swim
4x50 @:10-15s Rest I.M Order Kick Kick
4x50 @:10-15s Rest Pull #1-3 Free Breathing 3/5/7 #4 Double Arm back
Main Set 3200/70:00
4 Rounds
2x100 @:10-15s Rest I.M -Even Rounds Free I.M(Zone 3-4)
1x200 @:15-20s Rest Pull Negative Split(Zone 4)
8x25 @:10s Rest Drill(Zone 2-3)
4x50 @:10-15s Rest Choice Stroke Descend 1-3. #4. Active Recovery(#1:Zone 3,#2:Zone 4, #3:Zone 5(Sprint) #4:Zone 1-2)
Cool Down 200/5:00
200 -50 Free -50 Kick -50 Drill -50 Swim
4200 Yards 95 Minutes
Drills:
Butterfly:
- Single Arm Fly *3/3/3 Drill *Fly with Flutter Kick *Dolphin Kick with Arms at Side
Breaststroke:
- 2 Kicks, 1 Pull1 Pull, *3-Second Glide *1 Up, 1 Down *Breaststroke with Dolphin Kick
Freestyle:
6-Kick Switch *Single Arm Freestyle *Fingertip Drag *Catch-Up Drill
Backstroke
