Warm Up 900/25:00
300 Loosen
4x50 @:15s Rest Kick -25 Smooth -25 Fast
4x50 @:10s Rest Drill #1. Catch Up #2. Fist #3. 3R 3L 4. Zipper
8x25 @:10-15s Rest Sprint Cycle ( -25 ½Fast ½Ez, -25 ½Easy ½Fast, -25 Build -25 Fast)
Pre Set 600/15:00
4x25 @:15s Rest Fins Underwater Dolphin or Flutter Kick as far as possible
4x50 @:10-15s Rest -Odds Kick, Build -Evens Drill and Build
4x50 @:10-15s Rest Descend 1-4
4x25 @:15s Rest -Odds Drill -Evens Fast
Main Set 1900/45:00
8x25 @:15s Rest Sprint
4x50 @:20s Rest Rest Build to Fast
2x100 @:15s Rest -25 Fast -75 Smooth
1x200 @:20s Rest Pull Breathing 3/5 by 50
4x50 @:10-15s Rest Descend 1-4
4x25 @:15s Rest Kick -Fast
1x200 @:30s Rest Negative Split
4x25 @:15s Rest Sprint Swim
4x50 @:15s Rest -Odds Fast -Evens Smooth
4x25 @:15-30s Rest Sprint Swim
1x200 @ 80% Consistent Speed
Cool Down 200/5:00
4x50 Choice
90 Minutes 3600 Yards
