Warm Up 900/25:00
300 Choice Loosen Mix it Up every 75
200 Pull (Long Strokes)
4x50 @:10-15s Rest Drill -Odds 3 Free Strokes 4 Back Strokes -Evens Breast Stroke 1 Pull 3 Second Glide
2x100 @:15s Rest Free Build by 100 To 80% (Start ~50%, increase speed without increasing stroke count)
Pre Set 600/20:00
4 Rounds ( I.M Order by Round)
1x50 @:15s Rest Kick
1x50 @:10-15s Rest Drill
1x50 @:15s Rest -25 Scull -25 Swim
Main Set 1950
3 Rounds
4x50 @:10s Rest
#1.Fast And Effortless
#2-3. Try to hold or increase Speed
#4. 90%( Hold Form)
2x75 @:15s Rest As
-25 Build to 70%
-25 Build to 80%
-25 Build to 90%
4x25 @:15s Rest Underwater Breaststroke (Go as far underwater as possible, Surface for breath-Submerge again)
4x25 @:15s Rest All Out Choice Stroke
1x100 @ Reset Active Recovery
Cool Down 200/5:00
4x50 Choice