Warm Up 800/20:00
300 Choice Loosen
4x50 @:10-15s Rest Kick Descend 1-4
4x25 @:10s Rest - Odds Drill -Evens Scull
4x50 @:15s Rest Choice Stroke Build to 90%
Pre Set 650/15:00
8x25 @:15s Rest -Odds 1st 15 M Fast -Evens -Last 10 Meters Fast
4x50 @:15s Rest Pull w/ Paddles -25 Fast -25 Double Arm Back
1x200 @ Done Like a Sprint Cycle (-25 ½ Fast ½ Ez. -25 ½ EZ ½ Fast. -25 Build. -25 Sprint.)
1x50 Active Recovery
Main Set 2000/45:00
4 Rounds
4x25 @:30s Rest -Odds Choice Stroke Sprint (Off The Block) -Evens Cruise
2x50 @:15s Rest -Odds -25 Fast -25 Cruise -Evens -25 Cruise -25 Fast
1x100 @:15s Rest Favorite Stroke Negative Split
1x100 @:15s Rest Choice Kick Build each 25 to fast
1x100 @ Reset Active Recovery(-Odd Rounds Pull -Even Rounds Swim)
Speed 400/10:00
4x25 @:15-30s Rest -No Breath to 15 Meter(Smooth), Race Finish
4x50 -Odds 15m Sprint into Cruise Finish -Even 15m Cruise into Sprint Finish
4x25 Choice Stroke All out
Cool Down 200/5:00
100 Swim
4x25 -Odds Scull -Evens Swim
4050 Yards 95 Minutes
