Warm Up 900/25:00
4x100 @:10-15s Rest #1-3 Smooth #4 Build.
4x50 @:15s Rest Drill -Odds 1Pull 6Kicks -Evens 3 Strokes 6Kicks
4x50 @:10-15s Rest #1-2 Distance Per Stroke #3-4 Maintain Stroke Count Increase Tempo
4x25 @:15s Rest as Few Breaths as possible
Pre Set 500/15:00
4x50 @:10s Rest #1 Kick On Back #2 Kick on Side (-25 Right -25 Left) #3. Kick on Stomach #4. Choice
4x50 @:10s Rest Descend 1-4
1x100 Kick Build 80-85%
Main Set 2100/45:00
3 Rounds
1x300 @:30s Rest Swim Or Pull Breathing 3/4/5 by 100
4x50 @:10-15s Rest Descend 1-3 #4. Smooth
4x25 @:15s Rest All Out -Choice Stroke
1x100 @:Reset Active Recovery
Cool Down 200 5:00
4x50 Choice
3700 Yards 90 Minutes
