Warm-Up 900/20:00
300 yards freestyle (easy pace)
4x50 I.M.O D/S @1:00-1:30
200 pull w/buoy
4x50 Free Drill/build :50-1:15
Main 1100/30:00
8x50 Free sprint with 20-30 seconds rest in between
4x75 Pull w/pads, build each 75 to Fast @1:15-2:30
2x100 free with fins desc. 1-2 @ 1:30-2:30
4x50 I.M.O Sprint 20-30 seconds rest in between
Active Recovery 300/6:00
6x50 Free Smooth @:50-1:30
Challenge Set 900/25:00
12x25 all-out sprint with 15 seconds rest in between
2x100 freestyle with fins all out.@1:30-2:30
8x50 Kick -50 build -50 Fast @1:00-2:00
Cool Down 200/4:00
4x50 Free Nice And Smooth
85 mins 3400 Yards
300 yards freestyle (easy pace)
4x50 I.M.O D/S @1:00-1:30
200 pull w/buoy
4x50 Free Drill/build :50-1:15
Main 1100/30:00
8x50 Free sprint with 20-30 seconds rest in between
4x75 Pull w/pads, build each 75 to Fast @1:15-2:30
2x100 free with fins desc. 1-2 @ 1:30-2:30
4x50 I.M.O Sprint 20-30 seconds rest in between
Active Recovery 300/6:00
6x50 Free Smooth @:50-1:30
Challenge Set 900/25:00
12x25 all-out sprint with 15 seconds rest in between
2x100 freestyle with fins all out.@1:30-2:30
8x50 Kick -50 build -50 Fast @1:00-2:00
Cool Down 200/4:00
4x50 Free Nice And Smooth
85 mins 3400 Yards
