Warm Up 900/25:00
3x100 #1.&2. Smooth #3.Build to 80%
4x75 @ -Odds 50 Kick -25 Swim -Evens 25 Swim -50 Kick
6x50 @ Pull 2x With Buoys at Ankles 2xBuoy at Knees 2x Buoy at thighs
Pre Set 600/15:00
4x25 @:10-15 Rest Scull -Odds Head First -Evens Feet First
4x50 @:10-15s Rest I.M -25 R Arm -25 Left Arm
6x50 @:10-15s Rest I.M Switch (Fly/Back Back/Breast Breast/Free)
Main Set 2000/45:00
2 Rounds
1x200 @:20-30s Rest Threshold Pace (Uncomfortable Sustainable Pace)
3x100 @:10-15s Rest Descend 1-3. 3=90%
6x50 @:5-10s Rest Descend 1–4 to 90%. 5–6 Hold or Beat #4.
1x200 @Reset Active Recovery -50 Kick -50 Drill -100 Swim
Cool Down 200/5:00
8x25 Breathing 4,3,2,1,1,2,3,4
3700 Yards 90 Minutes
