Warm Up 1000/25:00
300 Choice Loosen
2x100 @:15s Rest I.M
4x25 @:10s Rest Choice Stroke- Choice Drill
4x50 @:10-15s Rest Freestyle kick Build to 80%
4x25 @:10-15s Rest Choice Stroke Descend 1-4 (4=80%)
4x25 @:15-20s Rest (Fins) Free max 1-2(Goal-none) Breaths
Main Set 2600/50:00
4x100 @:20s Rest Backstroke Descend 1-4 (4=80%)
1x100 @:30s Rest Active Recovery
4x100 @:20s Rest Breaststroke Descend 1-4 (4=80%)
1x100 @:30s Rest Active Recovery
4x25 @:15s Rest ½ Fast ½ Smooth
3x100 @:15s Rest Active Recovery #1.Swim #2.Kick #3.Pull
2x100 @:30s Rest All Out
6x50 @:10s Rest Active Recovery -25 Free No More than 3 Breaths -25 Backstroke
4x50 @:20s Rest All Out
1x300 @ Active Recovery Switch it up every 75
8x25 @:10-15s Rest All Out
Cool Down 200/5:00
4x50 Choice
3800 Yards 90 Minutes
