Warm up 800/20:00
300 -50 Fist Dril -50 Swim
4x50 @:10s Rest Streamline Kick -25 Kick on back -25 Kick on Stomach
4x50 @:10s Rest Drill/Swim
4x25 @:10-15s Rest Choice Stroke Build to Fast
Pre Set 500/15:00
3x100 @:15s Rest #1. DPS #2. Build #3. Threshold Pace
4x50 @:10s Rest Descend 1-4
Main Set 2000/45:00
2 Rounds
1x300 @:15-30s Rest Aerobic (Zone 3)
2x150 @:15-20s Rest Descend by 50
3x100 @:15-30s Rest Build Each 100 to Fast
4x25 @:10-15s Rest -Odds Fast -Evens Active Recovery
No Free 400/10:00
1x200 @:20s Rest Choice Stroke(No Free) (Hold strong Pace,Zone 3)
2x100 @:15s Rest #1. Zone 4(Threshold) #2. Zone 5(Fast)
Cool Down 200/5:00
100 Drill/Swim
100 Easy Back or Breast
3900 Yards 95 Minutes
