Warm Up 800/20:00
400 Swim -Last 100 Build your Speed up to 75-80%
4x50 @:10-15s Rest Pull Descend 1-4 (4=~80%)
8x25 @:10s Rest Kick -Odds Build to 80% -Evens Smooth/Steady
Pre Set 600/15:00
4x50 @:10s Rest -25 Scull -25 Swim
6x50 @:10-15s Rest I.M Switch (fly/back, back/breast, breast/free)
4x25 @:15s Rest Sprint Cycle (-25 ½ Fast ½ Smooth, -25 ½Fast ½ Smooth -25 Build -25 Sprint)
Main Set 1600/40:00
2 Rounds
2x200 @:20-30s Rest Rest
#1.Even Split Maintain ~70% Speed.
#2.Negative Split. building 70-80% (Try to beat time 2nd Round)
4x50 @:15s Rest Holding ~80% Effort
1x200 @:Reset Active Recovery (Swim Kick or Pull)
Finisher 600/15:00
4x100 @:20s Rest -75 Strong(~75%) -25 Fast (100%)
4x50 @Full Recovery
-Odds All out
-Evens Active Recovery
Cool Down 200/5:00
4x50 Choice
3800 Yards 95 Minutes
