Warm Up 800/20:00
300 Mix Up Strokes Every 50
3x100 @:10-15s Rest
#1. Freestyle Drill 3/6/3
#2. Backstroke Drill 3/6/3
#3.Breaststroke – 1 Pull / 3-Second Glide
4x50 @:10s Rest -25 Scull -25 Build
Pre Set 800/20:00
2 Rounds
1x150 @:10-15s Rest -50 Free D.P.S -50 Backstroke -50 Free Breathing 3/5 by 25
1x100 @:10-15s Rest Free Pull Focusing on Longstrokes
1x100 @:10-15s Rest Choice Kick 80% Effort Maintain a steady Kick
1x50 @:10s Rest Free Build to 80%
Main Set 2000/45:00
2 Rounds
2x75 @:10-15s Rest Free Breathing 3/5/7 By 25
2x75 @:10s Rest Backstroke as -25 1 Pull 6 Kick -25 3 Pulls 6 Kicks -25 Backstroke
3x100 @:10-15s Rest Pull W/ Paddles #1.Knuckle Pads #2-3. Regular Pads Build To 80%
4x75 @:10-15s Rest
Build kick intensity within the 75, stroke stays relaxed 75
-Odds Free
-Evens Backstroke.
4x25 @ -Odds Choice Stroke Build to 90% -Evens Free 2-3 Breaths Max
Cool Down 200/5:00
8x25 Breathing 4,3,2,1,1,2,3,4 By 25
3800 Yards 90 Minutes
