Warm Up 1000/25:00
200 Free Loosen
4x50 @:15s Rest Choice Stroke Drill/Swim
4x50 @:15s Rest Kick Build Each to Fast
1x200 Pull Focusing on Distance Per Stroke and Strong Pulls
4x50 @:10-15s Rest Choice Stroke Descend 1-4
Main Set 2300/50:00
1x200 @:30s-1:00 Free -50 Breathing Right Side -50 Breathing Left Side -100 Breathing every 5th Stroke
3x50 @:15s Rest Choice Stroke Build Each 50
1x200 @:30s-1:00 -50 Back -50 Free
6x50 @:15s Rest Choice Stroke Descend 1-3,4-6
1x200 @ Kick Build Each 50
9x50 @:15s Rest #1-3 60% Effort #4-6 75% Effort #6-9 85% Effort
1x200 @:30s-1:00 Min Rest Pull Negative Split
12x50 @:10-30s Rest #1-3,7-9 Aerobic #4-6,10-12 Sprint
Cool Down 300/5:00
6x50 -Odds Back Stroke -Evens Choice Stroke
200 Free Loosen
4x50 @:15s Rest Choice Stroke Drill/Swim
4x50 @:15s Rest Kick Build Each to Fast
1x200 Pull Focusing on Distance Per Stroke and Strong Pulls
4x50 @:10-15s Rest Choice Stroke Descend 1-4
Main Set 2300/50:00
1x200 @:30s-1:00 Free -50 Breathing Right Side -50 Breathing Left Side -100 Breathing every 5th Stroke
3x50 @:15s Rest Choice Stroke Build Each 50
1x200 @:30s-1:00 -50 Back -50 Free
6x50 @:15s Rest Choice Stroke Descend 1-3,4-6
1x200 @ Kick Build Each 50
9x50 @:15s Rest #1-3 60% Effort #4-6 75% Effort #6-9 85% Effort
1x200 @:30s-1:00 Min Rest Pull Negative Split
12x50 @:10-30s Rest #1-3,7-9 Aerobic #4-6,10-12 Sprint
Cool Down 300/5:00
6x50 -Odds Back Stroke -Evens Choice Stroke
