Warm Up 850/20:00
300 Choice Loosen
4x50 @:10s Rest -25 Kick -25 Swim
4x50 @:10-15s Rest Drill #1.-3R 3L #2. Zipper #3. Fingertip Drag #4.Catch Up
6x25 @:10-15s Rest -Odds 1st 10 Yards Fast -Evens Last 10 Yards Fast
Pre Set 600/15:00
4x25 @:10s Rest Kick Build to Fast
4x50 @:15-20s Rest Choice Stroke -25 Build -25 Fast
4x25 @:15-20s Rest Drill - Fast
2x100 @:15s Rest -25 Sprint -75 Distance Per Stroke
Main Set 1400/30:00
8x25 @:15s Sprint Cycle (-½ Fast/½ EZ, -½ EZ/½ Fast, Build, Sprint)
4x50 @:20-30s Rest -25 Build -25 Sprint
6x50 @:10-15s Rest Descend 1-4 Hold Pace 5-6
4x25 @:10-15s Rest Max U/W Dolphin Kick -transition into 6-kick switch
2x100 @:15s Rest #1. -25 Kick -25 Drill -50 Swim #2. Negative Split
8x25 @:15s Rest -Odds Build -Evens Sprint
4x50 @:10s Rest Pull W/ Buoy #1. Buoy at Ankles #2. Buoy at Knees #3. Buoy at Thighs #4. No Buoy - Over Kick
Kick 600/15:00
3x100 @:15s Rest Push And Glide As Far as possible off of Each wall Smooth Kick
6x50 @:15s Rest -Odds Swim Drill -Evens Kick Build
Cool Down 200/5:00
4x50 Choice
3650 Yards 85 Minutes
