Warm Up 1000/30:00
300 Loosen Every 3rd 25 Fist Drill
6x50 @:10-15s Rest -Odds Kick -Evens Pull
4x50 @:10-15s Rest Free Drill -Odds 3 Strokes 3 Second Glide -Evens Catch Up Drill
4x50 @:15s Rest I.M Single Arm -25 R -25 Left
Pre Set 600/10:00
4x75 @:15-20s Rest -25 Scull -25 Hand Lead Flutter Kick -25 Distance Per Stroke
6x25 @:10s Rest -Odds Double Arm Back W/ a flutter Kick -Evens Breast 1 Pull 3 Second Glide
6x25 @:10-15s Rest -Odds Hand Lead Breaststroke kick -Evens Fly Drill 3R/3L/3Full
Main Set 2000/45:00
3x200 @:15-30s Rest #1.70% #2.Negative Split 70%-80% #3.150 Yrds 80% Last 50 90%
8x50 @:15-30s Rest -25 Fast -25 Active Recovery
3x(4x50) @:15-30s Rest
#1.Distance Per Stroke #2. Build to 80% #.3 Hold 80% #.4 Active Recovery
4x100 @:20-25s Rest Choice Stroke Descend 1-4 (4=90-100%)
Cool Down 200/5:00
8x25 @:10s Rest Free Breathing 4,3,2,1,1,2,3,4 by 25
3800 Yards 90 Minutes
