Warm Up 1300/30:00
400 Mix it Up
4x75 @:15s Rest Choice stroke/I.M Order Kick/Drill/Swim
3x100 @:10-15s Rest Free #1 Perfect Technique #2 Build #3 Perfect Technique
3x50 @:10-15s Rest Descend Stroke Count 1-3
3x50 @:10-15s Rest Descend Speed 1-3
Main Set 1750/35:00
1x500 @
-as 25 Fast/25 easy, 50 Fast/50 easy, 75 Fast/75 easy, 50 Fast/50 Easy, 25 Fast/75 easy
1x100 @:30s Rest Active Recovery
4x100 @:15s Rest Descend 1-4
1x50 @:30s Rest Active Recovery
1x300 @:20s Rest Build Each 100 to 85%
1x50 @:30s Rest Active Recovery
2x100 @:10-15s Rest Breathing 3/5/7/5 by 25
1x50 @:30s Rest Active Recovery
1x100 @ Fast
Set 2 900/20:00
4 Rounds
1x100 @:15s Rest Cruise/Distance Per Stroke
1x125 @:5s Rest Work/Fast!
Cool Down 200/5:00
200 Choice
4150 Yards 90 Minutes
