Warm Up 800/20:00
2x150 @:15s Rest -50 Swim -50 Kick -50 Swim
3x100 @:15s Rest #1.Drill (choice stroke) #2.Pull(breathe every 3) #3.Build(focus on stroke count)
4x50 @:10-15s Rest Descend 1-4.
4x25 @:10s Rest -Odds Scull -Evens Lowest Stroke Count Possible
Pre Set 600/15:00
6x100 @:10-15s Rest Descend 1-3, 4-6
#1. And #4. Cruise (Zone 2)
#2. And #5. Strong Aerobic Pace (Zone 3)
#3. And #6. Threshold Pace (Zone 4)
A. 900/20:00
2x50 @:15s Rest Ascend From Zone 4 to Zone 3
2x100 @:30s Rest Build to Fast
1x200 @:20s Rest Even Split (Zone 4)
1x300 @:10-30s Rest Descend by 100 Zone 2-4
1x100 Active Recovery
B.900/20:00
1x300 @:20s Rest Ascend From Zone 4-2
1x200 @:15-30s Rest Neg Split (Zone 3-4)
2x100 @:15-30s Rest -25 Zone 3. -50 Zone 4. -25 Zone 3.(Middle 50 Fast)
2x50 @:15s Rest -25 Zone 3 -25 Zone 5(Maintain Stroke Count)
1x100 Active Recovery
C. 600/15:00
3x100 @:15s Rest Descend 1-3
12x25 @:10-15s Rest Choice Stroke-Odds Zone 3 -Evens Zone 5
Cool Down 300/5:00
100 Back
100 Free
100 Drill/Swim by 25
4100 Yards 95 Minutes
