Warm Up 800/20:00
300 Choice every 3rd 25 Fist Drill
4x50 @:10-15s Rest Kick Build (#1-2. Flutter #3-4. Choice.)
2x100 @:10-15s Rest Pull #1 Knuckle Pads #2 Regular Pads
4x25 @:10s Rest -Odds ½ Scull ½ Catch Up Drill -Evens Free Build to Fast
Pre Set 600/15:00
8x25 @:10-15s Rest #1-2. Streamline Dolphin Kick on Back #3-4. Streamline Flutter Kick on Back #5-6. Streamline Breaststroke Kick #7-8. Streamline Flutter Kick on Stomach
4x50 @:10-15s Rest I.M Order Drill
8x25 @:10s Rest -Odds I.M Build -Evens Free Smooth
Main Set 2000/45:00
1x100 @:10-15s Rest Swim Or Pull
4x25 @:5-10s Rest No Free
2x50 @:10s Rest -25 Free -25 No Free
1x200 @:15-20s Rest Swim Or Pull
4x25 @:5-10s Rest Backstroke Descend 1-4
2x50 @:10s Rest -25 No Free -25 Free
1x300 @:30s Rest Swim Or Pull Negative Split
4x25 @:5-10s Rest Breaststroke Descend 1-4
2x50 @:10s Rest -25 No Free -25 Free
1x400 @:30s-1:00 Min Rest Swim Or Pull (Best sustainable Pace)
4x25 @:10s Rest Free Descend 1-4
2x50 @10s Rest -25 No Free -25 Free
2x100 @:10-15s Rest I.M
Cool Down 200/5:00
1x100 Kick
1x100 Choice
3600 Yards 85 Minutes
