Warm Up 800/20:00
200 Choice Loosen
4x75 @:10-15s Rest Odds: Free | Evens: Back
25 Hand-led side kick
25 5 strokes / 6 kicks
25 DPS swim
4x50 @:10s Rest I.M Order -25 Kick -25 Drill
4x25 @:10-15s Rest -25 Choice Stroke Few Strokes as possible -25 Free 1-3 Breaths max
Pre Set 800/20:00
2 Rounds
4x75 @:10-15s - I.M Order -25 Kick -25 Drill -25 Swim
4x25 @:10s Rest I.M Order -Distance Per Stroke
Main Set 1950/45:00
3 Rounds
4x50 @:10s Rest Choice Stroke #1.Distance Per Stroke #2. Build #3. Fast #4.Active Recovery
4x25 @:10-15s Rest Kick -Odds Fast -Evens Smooth
2x75 @:15s Rest Choice stroke -25 D.P.S -25 Build -25 Fast
1x100 @:15s Rest Pull -As 75 Breathing 3/5/7 -25 Double Arm Backstroke
4x25 @:10s Rest Free -Odds Fast Kick w/ Catch Up Drill -Evens Fast hands w/ a steady kick
Cool Down 200/5:00
8x25 -Odds Easy Free -Evens Double arm Back w/ a breast kick
3750 Yards 90 Minutes
