Long Warm Up 1600/40:00
4x150 @:10-15s Rest
#1.Swim
#2. Kick
#3. Pull
#4. I.M (-25 Fly 50 Back -50 Breast -25 Free)
4x50 @:10s Rest Drill #1. Catch Up #2. Finger Tip Drag #3. Zipper #4. Fist Drill
4x75 @:10-15s Rest -25 Scull -25 Drill -25 Swim
4x100 @:15s Rest -50 Distance Per Stroke (Count Strokes) -50 Build to 80%
4x25 @10s Rest -Odds Fewest Strokes Possible -Fewest Breaths possible
Main Set 2000/45:00
2 Rounds
1x300 @:20-30s Rest Smooth Aerobic (60-70%)
4x100 @:10-15s Rest Descend 1-4 (4=80-90%)
4x50 @:10-15s Rest -Odds Pull -Evens Swim
4x25 @:15s Rest 90% Effort Choice Stroke
Cool Down 200/5:00
4x50 Choice
3800 Yards 90 Minutes
