Warm Up 800/15:00
300 Choice Loosen
4x50 @:10-15s Rest Choice Stroke -25 Kick -25 Swim
4x50 @:10-15s Rest
#1. Catch Up
#2. 3Right Stroke 3Left Strokes
#3. Fist
#4. Zipper Drilll
8x25 @:10-15s Rest Sprint Cycle
Pre Set 600/10:00
4x25 @:10s Rest Streamline Underwater as far as possible off the wall-After Swim Ez To wall
4x50 @: 10-15s Rest
-Odds, Kick Builld
-Evens, -25 Drilll -25 Build
4x50 @:10-15s Rest Descend 1-4
4x25 @:10-15s Rest -Odds Drill -Evens Fast
Main Set 2000/45:00
A. 500
4x25 @:15-20s Rest Choice Stroke Fast
2x50 @:15s Rest -25 Smooth -25 Fast
4x50 @:10-15s Rest Descend 1-4
1x100 @Reset Active Recovery
B. 700
4x50 @:15s Rest Choice Stroke -25 Fast -25 Smooth
3x100 @:15-20s Rest -75 Build -25 Fast
4x25 @:10-15s Rest Kick Fast
1x100 @ Reset Active Recovery
C.850
4x25 @:10s Rest Distance Per Stroke
3x50 @:15s Rest Build Each to Fast
3x100 @:15s Rest -25 Sprint -75 Smooth
1x100 @1:00 Min Rest Active Recovery
1x100 @:30s Rest Choice Stroke Build
4x25 @:15s Rest All Out
Cool Down 200/5:00
4x50 -25 Double Arm Back -25 Smooth
3650 Yards 85 Minutes
