Warm Up 900/25:00
300 Choice Loosen
6x50 @:10-15s Rest I.M Switch (Fly/Bk,Bk/Br,Br/Free)
4x50 @:10s Rest Choice Stroke Descend 1-4
4x25 @:15s Rest Underwater Kick (Dolphin/Flutter) As far as possible (Fins)
Pre Set 700/15:00
2 Rounds
2x50 @:10-15s Rest Kick Build to 80%
2x50 @:10s Rest Drill/Swim (Focus on Distance per stroke)
1x100 @:15s Rest Pull W/ Paddles Breathing 3/5/ by 25
1x50 @:20 Rest Swim Build to 90%
Main Set 2000/45:00
2 Rounds
1x300 @:30s Rest
Round 1: Build by 100
Round 2: -100 Free / 100 I.M / 100 Free
4x100 @:10-15s Rest
Round 1: Hold consistent pace (80–85%) within 2 seconds
Round 2: Choice Stroke Build each 100 to 80-85%
4x50 @:10s Rest
Round 1: Descend 1-4
Round 2: Choice Stroke Build
4x25 @:15s Rest
Round 1: -Odds Sprint -Evens Smooth
Round 2: Choice Stroke Sprint
Cool Down 200/5:00
4x50 #1 Back, #2 Breast, #3 Free, #4 Choice
3800 yards 90Minutes
