Warm Up 700/20:00
300 Loosen -Mix Your Strokes Up
4x100 @:15s Rest
-Odds Choice Stroke -50 Drill -50 Swim
-Evens Choice Kick Build to 80%
Pre Set 800/20:00
8x50 @:10-15s Rest -Odds Drill -Evens Swim Lowest Stroke Count Possible
4x100 @:15s Rest -Odds Kick Build to 80% -Evens Swim Build to 80%
*Drills Catch-Up,Fist Drill,Zipper,Finger Tip Drag, 6 Kick Switch(ask for more)
Main Set 2300/55:00
A. 1500
3 Rounds
5x100 @:15s Rest Descend 1-5
1 Minute Rest Inbetween Rounds
B. 800
2 Rounds
1x200 @:20s Rest Build to 90% -Increase Speed by 50
2x50 @:20s Rest Fast Free
1x100 @:20s Rest Active Recovery/ Distance Per Stroke
Cool Down 200/5:00
200 Choice
4000 Meters 100 Minutes
