Warm Up 1000/25:00
300 Choice Swim
4x50 @:10-15s Rest Kick Build Each to Fast
4x25 @:15s Rest Free As Few Breaths as Possible
4x50 @:10s Rest Descend 1-4
1x100 -25 Double Arm Back -25 Breast with a Dolphin Kick
1x100 Swim Breathing 3/5/7/3 Per 25
Pre Set 900/20:00
4x25 @:10-15s Rest Sprint Cycle
2x50 @:15-30s Rest Dive Or Push Sprint to 15m Cruise to Finish
4x50 @:10-15s Rest Pull Focusing on Lowest Stroke Count Possible
2x100 @:15-30s Rest Build Each 25 to Fast
1x100 Active Recovery
Race Simulation 1400/30:00
2x100 @:2-3 Mins Rest Main Stroke All out - Get your time.
1x200 @:Reset Active Recovery
2x50 @1-2:00 Mins Rest, All Out. Get Your Time. Trying to be Faster than your 100s.
1x200 @Reset Active Recovery
2x100 @:2-3 Mins Rest Main Stroke All out -Compare your times
1x100 @ Active Recovery
Rebuild Speed 600/15:00
4x25 @:10s Rest -Odds Scull -Evens Swim
4x50 @:10s-15s Rest Descend 1-4
4x75 @:20-30s Rest -25 Lowest Stroke Count Possible -25 Build -25 Sprint
Cool Down 200/5:00
1x100 Choice Swim
1x100 Back or Breast
4100 Yards 95 Mins
