Warm Up 900/20:00
200 Choice -Mix it Up
6x50 @:15s Rest -Odds Kick -Evens Pull
1x100 @:20s Rest I.M
4x50 @:10-15s Rest Drill #1. Catch Up #2. 1 Pull 6 Kicks #3. 3 Pulls 6 Kicks. #4. 3 Pulls 3 Second Glide
4x25 @:10s Rest Free As Few Strokes as possible
Pre Set 600/15:00
4x50 @:15s Rest -15Yards "Slow Motion Freestyle" 35 Yards Building Pull Tempo While Maintaining Glide Rhythm
4x75 @:15s Rest -25 Right Arm -25 Left Arm -25 Full Stroke(Opposite Arm Extended For Single Arm)
1x100 @ Pull W/ Paddles. Knuckles over the Top of the Paddle
Main Set 2100/45:00
3 Rounds
1x200 @:20s Rest Choice Pull Equipment -150 "Silent Swim" Last 50 Drop Buoy- Catch Up Drill W/ an Over Kick
4x50 @:15 Rest -Distance Per Stroke+Descend 1-4.( Maintain Stroke Count. Lower Time Every 50)
4x25 @:20s Rest -Odds Builds -Evens Fast
1x200 @Reset Negative Split -Maintain Stroke Count every 50
Cool Down 200/5:00
4x50 Choice
3800 Yards 85 Minutes
