Warm Up 800/20:00
1x300 Choice Loosen
4x100 @:15-20s Rest
#1. Free Distance Per Stroke
#2. Pull Breathing 3/5 by 50
#3. -50 Drill -50 Swim
#4. Choice Stroke Build Each 50
Pre Set 600/15:00
8x50 @:10-15s Rest
#1&5. Drill
#2&6. Distance Per stroke
#3&7. Drill
#4&8. Build
2x100 @:15s Rest
#1.D.P.S
#2.Build
Main Set
A. 1200/20:00
3 Rounds
1x300 @:30 Rest R1. Consistent Pace 70% R2.Negative Split R3. Build by 100
2x50 @:15s Rest #1.Distance Per Stroke #2.Build to Fast
B.1000/20:00
5 Rounds
1x100 @:15s Rest -Descend by Round
2x50 @:10-15s Rest
#1. Smooth
#2. Fast
Cool Down 200/5:00
4x50 Choice Easy
3800 Meters 80 Minutes