Warm Up 1500/30:00
6x50 @:10s Rest Choice Stroke Drill/Swim
6x100 @:10-15s Rest Pull
#1-2: Paddles Only #3-4. Buoy Only #5-6 Paddles And Buoy Breathing every 5th Stroke
3x200 @:10-15s Rest
#1. Free #2.Back #3.Breast(Focus on Glide)
Main Set 2200/50:00
1x400 @:30s Rest As -200 Free -200 Kick -100 Choice Swim
4x100 @:15s Rest Free, Pads and Buoy Distance Per Stroke.
8x25 @:15-20s Rest -Odds Dolphin Dive -25 Evens Underwater Breast Stroke
8x25 @:15-20s Rest Free 2 Breath Max Descend 1-4,5-8
2x100 @:15s Rest Free Build to Fast
4x50 @:15s Rest Fast Kick
1x200 @:15s Rest Negative Split
8x50 @:10-15s Rest
#1-4. Free Descend to Sprint
#5-8. Choice Kick Descend to Sprint
Cool Down 300/5:00
3x100 -75 Breathing 3/5/7 -25 Back Stroke
85 Minutes 4000 Yards
