Warm Up 900/20:00
300 Every 4th 25 Backstroke
6x50 @:10-15s Rest I.M Switch (Fly/Bk, Bk/Br, Br/Free)
8x25 @:10s Rest Choice Kick Build Each to fast
4x25 @:10-15s Rest Choice Stroke Build to Fast
Pre Set 800/20:00
4x75 @:10-20s Rest Build Each 75 -Odds Free -Evens No Free
4x50 @:15-30s Rest Free as Few Breaths as possible (2-3 Breaths max per 25)
4x25 @:10-15s Rest 15 Yards Scull 10 Yards Fast Free
8x25 @:10-15s Rest I.M Order (2x25 of Each Stroke) -Odds 12.5 Yards Sprint 12.5 Cruise -Evens 12.5 Yards Cruise 12.5 Yards Sprint
A. 950/20:00
2x150 @:15-20s Rest Free Build by 50
2x100 @:10-15s Rest Best Average
2x75 @:15s Rest Choice Stroke Descend 1-2
4x50 @:15s Rest -25 Fast(Zone 4) 25 Smooth
4x25 @:15s Rest No Breath 1st 15 Yards
B. 600/15:00
4x75 @:15s Rest Rolling I.M
4x50 @:10-15s Rest Choice Stroke -25 Fast -25 Recover
4x25 @:10s Rest Choice Stroke Sprint Cycle (Fast/Ez, Ez/Fast, Build, Sprint)
C. 700/15:00
3x100 @:15s Rest Descend 1-3
4x50 @:10s Rest 15 Yards Sprint 35 Cruise (Maintain Technique)
4x25 @:15-30s Rest Choice Stroke Sprint
1x100 All out From Push or Dive
Cool Down 200/5:00
1x200 Choice
4100 Yards 95 Minutes
