Warm Up 1500/35:00
300 Free Warm
200 No Free
4x50 @:10s Rest -Odds Kick -Evens Drill
3x100 @:15s Rest I.M
4x75 @:15-30s Rest Choice Stroke Build each to Fast
8x25 @:10-15s Rest -Odds As Few Strokes As Possible -Evens as Few Breaths as possible
Main Set (Choice Stroke Pyramid) 2200/45:00
1x100 @:10s Rest Smooth
1x200 @:15s Rest Build Each 200
1x300 @:30s Rest Zone 3-4 Even Split Each 100
1x200 @:15-20s Rest Build the 200
1x100 @:15s Rest Easy Speed (Fast But Relaxed)
3x100 @:15-30s Rest Active Recovery #1. Kick #2.Pull 3#. Swim
1x100 @:30s Rest Fast
2x150 @15-20s Rest Build Throughout the 150
1x200 @:15-20s Rest Negative Split by 100 (Zone 3 to 4)
2x150 @:20s Rest Descend to fast by 50
1x100 Fast
Cool Down 300/5:00
4x75 @:10-15s Rest #1.Kick #2. Pull #3. Drill #4.Swim
4000 Yards 85 Minutes