Warm Up 900/20:00
3x100 @:10-15s Rest #1.-2. Cruise #3. Build
4x75 @:10s Rest I.M Order K/D/S
4x50 @:10s Rest Descend 1-4
4x25 @:10-15s Rest Sprint Cycle
Pre Set 600/15:00
8x25 @:10-15s Rest -Odds As Few Strokes as possible -Evens Build to Fast
4x50 @:10s Rest Kick,Buil Each To Fast. -Odds Flutter -Evens Choice
1x200 Pull as -75 Breathing 3/5/7 -25 Double Arm Backstroke
Main Set 2100/50:00
3 Rounds
*100 Pace =best sustainable pace from a strong 100*
8x25 @:10-15s Rest 100 Pace
If you miss pace → skip next 25
Miss again → move to active recovery
1x200 @:1 Minute Rest -Active Recovery
Round 1: Pull (long strokes)
Round 2: Backstroke or easy swim
Round 3: Kick or choice
4x25 @:10-15s Rest
If you miss pace → skip next 25
Miss again → move to active recovery
1x200 @: 1 Minute Rest -Active Recovery
Round 1: Pull (long strokes)
Round 2: Backstroke or easy swim
Round 3: Kick or choice
Cool Down 200/5:00
8x25 Breathing 4,3,2,1,1,2,3,4 by 25
3800 Yards 90Minutes
