Warm Up 850/25:00
200 Swim
100 Kick
200 Pull
4x75 @:15-20s Rest -25 Scull -50 Build
1x50 Choice/Smooth
Main Set 2150/50:00
A.
6x75 @:10-15s Rest -25 Fast Kick -50 Choice Swim
6x50 @:10-15s Rest Descend 1-3, 4-6 Build each to 80%
4x25 @:15-30s Rest Choice Stroke Fast
1x100 @ Reset Active Recovery Swim
B.
4x25 @:15-30s Rest Choice Stroke Fast
1x100 @ Reset Active Recovery Kick
4x50 @:10-15s Rest Descend 1-4
1x200 @ Reset Active Recovery Pull
C.
8x25 @:15-30s Rest Choice Stroke Fast
1x200 @ Reset Choice Active Recovery
8x25 @:10-15s Rest Choice Stroke Fast
Cool Down 300/5:00
6x50 @:10s Rest Choice Active Recovery
3300 Yards 80 Minutes
