Warm Up 900/25:00
300 Choice Loosen
4x75 @:15s Rest Choice Stroke -25 Drill -50 Swim
4x50 @:10-15s Rest Descend 1-4
4x25 @:10-15s Rest Sprint Cycle (-25 ½Fast ½Easy -25 ½Easy ½Fast -25 Build -25 Sprint
Pre Set 600/15:00
3 Rounds
4x50 @:10-15s Rest
#1. 1st 15 Yards Fast -Than Cruise
#2. 80% Speed Focusing on Distance Per Stroke
#3. Last 15 Yards Fast
#4. Smooth/Active Recovery(Kick Or Swim)
Main Set 2100/45:00
3 Rounds
1x200 @:20-30s Rest Build to 80-85%
4x50 @:20-30s Rest Rest (Goal 200 Time-Find 50 Pace -2s)
4x50 @:20s Rest -Odds Build to strong -Evens Smooth
4x25 @:15-30s Rest Sprint (Kick, Swim, or Pull)
Cool Down 200/5:00
4x50 Choice
3800 Yards 90 Minutes
