Warm Up 1000/25:00
300-75 Free -25 Scull
4x50 @:10s Rest Choice Kick Build
4x50 @:10-15s Rest I.M Order Drill/Build
1x200 Pull Breathing by 3
2x50 @:20s Rest Free Goal 200 Pace
Drill (Fins Paddles) 400/10:00
2 Rounds
1x100 @:15-20s Rest -2R Strokes -2Left Stroke. As -50 Primary Strokes -50 Secondary Stroke(2nd Stroke Stronger than 1st)
1x50 @:15s Rest Single Arm Hand Lead Kick -25 R -25 L
1x50 @:15s Rest Choice Stroke Build
Main Set 2300/50:00
12x50 @:20s Rest Free, 200 Pace or better ( If you Fail 2 consecutive times Move on to Active Recovery)
4x50 @:10s Rest Kick Active Recovery
10x50 @:20s Rest Choice Stroke, 200 Pace or better ( If you Fail 2 consecutive times Move on to Active Recovery)
4x50 @:10s Rest Pull Active Recovery
8x50 @:20s Rest Choice Stroke, 200 Pace or better ( If you Fail 2 consecutive times Move on to Active Recovery)
4x50 @:10s Rest Kick Active Recovery
8x25 @:30s Rest All Out
Cool Down 200/5:00
4x50 Drill/Swim
3900 Yards 90 Minutes