Warm Up 800/20:00
300 Choice Swim
4x50 @:10-15s Rest Streamline Kick on Back -25 Breast -25 Flutter
4x50 @:15s Rest Build by 25 (Free Sighting every 3rd stroke)
4x25 @:15s Rest No Breath to 15 Meters,Cruise Finish
Pre Set 600/15:00
3x200 @:30s Rest Pull Descend 1-3 Breathing every 3/5 By 50
A. 900/20:00
4x50 @:15-20s Rest -25 Fast -25 80% Percent
4x50 @:15s Rest -25 Head up Free -25 Back Stroke
1x400 @:20s Rest Zone 3-4 Alternating Sighting by 5/7 by 100
1x100 Kick Active Recovery
B. 1000/25:00
3x100 @:15-20s Rest Rest -25 Sprint -75 Cruise
2x150 @:15s Rest -50 Cruise -50 Strong -50 Cruise (Zone 3-4-3)
2x200 @:20-30s Rest Negative Split ( No Flipturns to simulate open water)
C. 600/15:00
4x75 @:15-30s Rest -25 Smooth -25 Build -25 Sprint Kick (NO Breath Last 10 Yards of Kick)
8X25 @:15s Rest -Odds Cruise 1 Breath Only -Evens Build to Fast
Cool Down 300/5:00
100 Back
100 Breast
100 -25 Scull -25 Swim
4200 Yards 100 Minutes
