Warm Up 700/20:00
200 Swim
100 No Free
4x50 @:10-15s Rest Pull W/ Choice Equipment
8x25 @:10s Rest Kick -Odds Flutter -Evens Choice
Drill 500/10:00
4x100 @:10-15s Rest -25 Drill -25 Swim
1x100 Free Breathing 3/5/3/5 Per 25
*Fist Drill, Fingertip Drag, Catch Up,Single Arm*
Main Set 1500/40:00
3 Rounds
2x50 @:10s Rest Choice Kick Build to Moderate (Even Rounds Streamline Kick)
2x50 @:10s Rest Drill
4x50 @:10-15s Rest Descend 1-4.(Get faster every 50,4th 50 Fast)
4x25 @:10-15s Rest -Odds Active Recovery-Evens Build to Fast
Cool Down 300/5:00
4x50 @:10-15s Rest -Odds Double Arm Backstroke -Evens Choice
1x100 Choice
3000 Yards 75 Minutes
