Warm Up 1000/25:00
400 Free Loosen
300 -50 Back -25 Breast
200 -50 Breast -25 Back
100 I.M
Threshold Test Set 600/10:00
3x200 @:30s Rest Best Average(As Fast as you can Hold)
-Average 100 Pace = Threshold Pace
*Example If you Go 2:30 your T Pace is 1:15
Main Set 2250/50:00
3x300 @:30s Rest -Threshold Pace +3/100 -Control Stroke Rate
2x200 @:10-20s Rest Threshold Pace
4x100 @:10-20s Rest Threshold pace -1
4x50 @:15s Rest Threshold Pace -2
6x25 @:15s Rest Sprint
1x200 Pull Breathing 3-5-7-3 by 50
Cool Down 300/5:00
50 Double Arm Back Stroke W/ a Breast Kick
100 Free
100 Kick
50 Scull
4150 Yards 90 Minutes
