Warm Up 900/25:00
300 Mix Up Strokes Every 75
4x50 @:10-15s Rest Choice Kick Build Each to last 10 yards Fast
4x50 @:10-15s Rest I.M Order -25 Kick -25 Swim
4x25 @:10-15s Rest -Odds As Few Strokes as Possible - Evens As Few Breaths as Possible
Pre Set 600/15:00
4x50 @:10-15s Rest -Odds Head Tap Drill (Tap Your Head as your hand Recovers) -Evens Double Tap Drill (Tap Opposite Elbow Reach Hand back,Finish Stroke)
1x100 @:20s Rest Free Swim -Using Right Fin Left Paddle
1x100 @:20s Rest Free Swim- Using Left Fin & Right Paddle
1x200 Pull W/ a Buoy Breathing 3/4/5/6 Per 50 (Focusing on long strokes)
Main Set 2150/50:00
2x250 @:20-30s Rest
#1.Decrease Stroke Count -1 Every 50.
#2. As-50 Back Swim -50 Free Build (Trying to Hold Lowest Stroke Count)
3x200 @:20s Rest Descend 1-3 (#1. Pull #2. Swim #3.Fins)
4x150 @:15s Rest No Fly I.M -50 Back -50 Breast -50 Free (Thinking about as few strokes as possible)
5x50 @:10-15s Rest Descend #1-4. Descend(#4. =90%) #5.Active Recovery
8x25 @:15s Rest -Odds Fasts -Evens Active Recovery
Cool Down 200/5:00
200 Choice
3900 Yards
