Warm Up 1400/30:00
400 Free Loosen
200 Kick
4x50 @:10-15s Rest Free Descend 1-4
4x75 @:15s Rest Drill of choice
4x50 @:10-15s Rest Choice Descend 1-4
4x25 @:10-15s Rest Sprint Cycle
Kick Set 600/10:00
2 Rounds
8x25 @:10-15s Rest Kick Descend 1-4,5-8
2x50 @:10-15s Rest Kick/Swim
Main Set 2000/45:00
4 Rounds
2x100 @:15s Rest -Build to 90%
2x50 @:10-15s Rest -25 Fast -25 Smooth
1x100 @:30Ss Rest Choice Stroke Best Average
1x100 @:30s Rest Swim Or Pull Active Recovery
Cool Down 200/5:00
1x50 Back
1x50 Breast
1x100 Choice
4200 Yards 90 Minutes
