Warm Up 1000/25:00
1x300 Freestyle I.M ( 75 Free / 75 Back / 75 Breast / 75 Free)
3x100 @:10s Rest Pull First 75: 12–18 strokes per 25 Last 25: build to ~80%
6x50 @:10s Rest Kick Descend 1-3, Ascend 4-6
4x25 @:10-15s Rest I.M - Distance Per Stroke 8-14 Strokes Per 25
Pre Set 500/15:00
4x50 @:10s Rest Drill
#1. 1 Stroke 3 Second Glide (Glide W/ arms Out, Face Down)
#2. 1 Pull Two Kicks
#3. Separation Drill (Pull w/ legs Together - Then Kick)
#4. Breaststroke Fist Drill
8x25 @:15-30s Rest
#1. Normal Breast Stroke (count strokes)
#2-5. Breaststroke Decrease stroke count by 1 each 25
#5-8. Add 1 stroke back every 25
1x100 Breaststroke, focusing on gliding
Main Set 1800/40:00
2 Rounds
1x200 @:15-20s Rest As 50 Free / 50 Back / 50 Breast / 50 Free
4x50 @ Choice Stroke -Odds DPS -Evens Build to Fast
4x75 @:15-20s Rest Choice Stroke
-Odds -25 DPS -25 Build to Fast -25 Fast
-Evens Active Recovery
4x25 @:15s Rest Choice Stroke Fast
1x100 @:Reset Active Recovery Swim/Pull/Kick
Kick 300/5:00
4x75@:15s Rest Kick -25 Push N Glide(3rd-4th line) transition into Fast Freestyle Kick -50 Kick Build to Fast
Cool Down 200/5:00
8x25 @ -Odds Double Arm Backstroke w/ a breast Kick -Evens Choice