Warm Up 1050/20:00
4x100 @:10-15s Rest As 75 Free -25 Back
4x50 @:10s Rest Kick -Odds W/ Board -Evens Streamline
3x100 @:10-15s Rest -Odds Pull -Evens I.M
3x50 @:10-15s Rest Choice Stroke Descend 1-3
Pre Set 600/10:00
1x200 @:10-20s Rest Kick, Build.- Alternate Flutter kick and Choice kick every 25. (Push and glide As Far as you can off each wall)
4x25 @:10-15s Rest Free Lowest Stroke Count Possible
2x100 @:15s Rest -Odds Right Fin Left Paddle -Even Left Fin Right Paddle
4x25 @:15s Rest Free As Few Breaths as Possible
Main Set 2200/50:00
4x100 @:15s Rest Choice Stroke try to keep each 100 within 1-2 seconds ( Zone 3)
3x200 @:15s Rest Continue to focus on consistent pace throughout (Zone 3)
1x400 @ Free Build by 100s
1x100 @:30s-1 Min Rest Active Recovery (Kick or Swim)
2x200 @:15s Rest #2 Faster than #1 (Zone 4 #2)
3x100 @:10-15s Rest Descend 1-3
Cool Down 200/5:00
1x100 Kick
1x100 Choice Swim
4050 Yards 85 Minutes
