Warm Up 800/20:00
400 As -100 Breathing by 2 -100 Breathing by 3 -100 Breathing by 4 -100 Breathing by 5
4x100 @:10-15s Rest -Odds Kick -Evens Drill
Kick 600/15:00
3x100 @:15s Rest Kick -Fins Descend 1-3
6x50 @:10-15s Rest Kick -No Fins
Descend 1-4, Hold Pace 5-6
Main Set 2200/50:00
4x250 @:25-30s Rest
-Odds Pull 70% Effort (Paddles & Buoy)
-Evens No Equipment 80% Effort
Advanced Challenge: Descend 1–4 while holding stroke count within +1.
Scale Down Options: 4x200 or 4x150.
4x200 @:20-25s Rest
-Odds -Pull (Buoy Only) Breathing 3/5 By 50
-Evens -No Equipment Build 200 - Last 50 =Fast & Controlled
Advanced Challenge: Hold your fastest sustainable 200 pace on #4 without increasing stroke count.
Scale Down Options : 4x150 or 4x100.
4x100 @:15-20s Rest -Choice Equipment
-Descend 1-4 , last 100=Fast
Scale Down Options: 4x75 or 4x50.
Advanced Challenge: Make #4 your best technical 100 of the set, not just your fastest.
Cool Down 200/5:00
200 Choice
90 Minutes 3800 Yards
