Warm-Up 800 20:00
200 Loosen
6x50 Choice Stroke -Odds Drill -Evens Swim @ 1:00-1:30
4x50 Kick - Odds butter Fly Kick -Even Freestyle Kick @ 1:15-2:00
2x50 Free -Odd -25 Smooth -25 Builld - Even -25 Build -25 Fast @1:00-1:30
Pre-Set 600/16:00
4x50 Free - Odds Breathing Every 3 - Evens Breathing Every 5 @1:00-1:30
4x50 -25 Right Arm Back Stroke -25 Left Arm BackStroke. @1:15-2:00
4x50 Free Desc. 1-4 @1:00-1:20
Threshold (Choice Equipment) 800/20:00
4x100 Free - Done as a hard yet Sustainable Effort. Aim for a Consistent time on each one. @1:40-2:30
1x200 Negative Split by 100 @ 3:30-5:00
4x50 Free Fast @ 1:00-1:30
Main Set (Choice Equip) 1300/30:00
4x100 Free- Ascend 1-2. Desc 3-4. @1:40-2:30
1x200 Active Recovery @ 4:00-5:00
8x50 Free Desc. 1-4, 5-8 1:00-1:30
1x200 Active Recovery @ 4:00-5:00
2x50 Free Fast @ 1:00-1:30
Cool Down 200/5:00
200 Loosen
3700 Meters 91 Minutes.
