Warm-Up 900/ 23:00
300 swim
6 x 50 kick @ 1:30
2 x 150 pull @ 3:00-3:30
4x25 Sprint Cycle @:30
Main Set 2400/ 52:00
4x100 Free Desc. 1-4. @1:30-2:00
1x400 80% of Max Effort @ 8:00
8x50 Desc. 1-2,3-4,5-6,7-8 @1:00
1x400 80% of Max Effort @ 8:00
4x100 Kick @2:00-3:00
4x100 Fast @1:30-2:00
Set 2 900/ 18:00
12x75 @ 1:30
1. Build to Fast
2. Smooth
3. Moderate effort (80%)
Cool Down 100/2:00
100 EZ
300 swim
6 x 50 kick @ 1:30
2 x 150 pull @ 3:00-3:30
4x25 Sprint Cycle @:30
Main Set 2400/ 52:00
4x100 Free Desc. 1-4. @1:30-2:00
1x400 80% of Max Effort @ 8:00
8x50 Desc. 1-2,3-4,5-6,7-8 @1:00
1x400 80% of Max Effort @ 8:00
4x100 Kick @2:00-3:00
4x100 Fast @1:30-2:00
Set 2 900/ 18:00
12x75 @ 1:30
1. Build to Fast
2. Smooth
3. Moderate effort (80%)
Cool Down 100/2:00
100 EZ
4300Yards 95 Minutes
