Warm Up 600/15:00
200 Swim
200 Kick
200 Pull
Kick 400/15:00
4x25 @:10-15s Rest Kick ½ Fast ½ Easy
4x25 @:10-15s Rest Kick ½ Easy ½ Fast
4x25 @:10-15s Rest Kick All Fast
1x100 @ Active Recovery Swim
Main Set 2600/55:00
2 Rounds
6x75 @:30s Rest -25 Fast -50 Smooth
1x100 @:Reset Active Recovery
3x150 @:30s Rest -50 Fast -100 Smooth
3x100 @:20s Rest Pull Ascend 1-3
Cool Down 200/5:00
8x25 underwater fly kick as far as you can go, then swim the rest of the lap
3800 Yards 80 Minutes
