Warm Up 800/20:00
200 Swim -Mix it Up
4x50 @:10-15s Rest I.M Order -25 Streamline Kick on Back -25 Swim
4x75 @:10-15s Rest
Odd = Free / Even = Back (drill → drill → swim)
-25 1 Pull 6 Kick -25 3 Pull 6 Kick -25 Swim
4x25 @:10-15s Rest Flutter Kick Build to Fast
Pre Set 650/20:00
6x50 @:10-15s Rest
-Odds -25 Breaststroke w/ a butterfly Kick -25 Double Arm back with a dolphin kick
-Evens -25 butterfly with a Flutter Kick -25 Breaststroke with a Flutter Kick
4x50 @:10-15s Rest
-Odds Swim with an aggressive kick
-Even Normal Swim
6x25 @:10-15s Rest
-Odds Streamline Dolphin kick on back
-Evens Freestyle with a dolphin kick
Main Set 2100/45:00
3 Rounds
1x200 @:20s Rest Swim Build Kick Tempo by 50
4x50 @:10-15s Rest #1–2 Swim build #3–4 Kick build
4x25 @:10-15s Rest Kick -Odds Fast -Evens Smooth
4x25 @:5-10s Rest Sprint Cycle
1x100 as -75 Free Breathing 3/5/7 -25 Double Arm Back
Cool Down 200/5:00
4x50 Choice
3750 90 Minutes