Warm Up 900/20:00
300 Choice Loosen
4x75 @:15s (-25 Kicking on Side -25 Single Arm -25 Swim )
4x50 @:10-15s Rest I.M Order -25 Drill -25 Swim
4x25 @:10-15s Rest -Odds As Few Strokes as possible -Evens as Few Breaths
Pre Set 600/15:00
4x75 @:15s Rest -25 Scull -25 Catch Up -25 Finger Tip Drag
4x50 @:10s Rest -Odds Fist Drill -Evens Zipper Drill
4x25 @1:00 Golf (Count Strokes + time = Golf Score , Try and Decrease Score )
Main Set 1950/50:00
3 Rounds
4x50 @:5-10s Rest -Odds -25 Build -25 Fast -Evens Smooth
1x100 @:15-20s Rest I.M 80-90%
1x100 @:15s Rest Pull Breathing 3/5 by 25
4x25 @:10-15s Rest Free 3 Breaths max
2x50 @:30s Choice Stroke Fast
1x50 @:Reset Active Recovery
Cool Down 200/5:00
4x50 #1 Backstroke #2 Easy Kick #3. Smooth Free #4. Choice
3650 Yards 90 Minutes
