Warm Up 900/20:00
200 Swim
200 Kick
200 I.M -25 Drill -25 Swim
200 Pull
Pre Set 600/15:00
8x25 @:10-15s Rest Choice Stroke -15 yards Fast -10 yards Smooth
4x50 @:10-15s Rest Choice Stroke Drill/Build
2x100 @:20s Rest -25 Fast -25 Smooth -25 Fast -25 Smooth
Main Set 2100/50:00
3 Rounds
1x100 @:20s Rest Build to 90%
2x50 @:20s Rest -25 Fast -25 Smooth
4x25 @:15s Rest Choice Stroke Sprint
1x100 @:30s Rest Active Recovery
1x100 @:30-45s Rest All-Out Broken 100 (10s rest at 50)
2x50 @:20s Rest -25 Drill -25 Fast
4x25 @:15s Rest Sprint Kick
Cool Down 200/5:00
4x50 #1 Double Arm Back #2. Breast 1 Pull 3 Second glide #3. Free #4. Choice
3800 Yards 80 Minutes
