Warm-Up 600/15:00
200 Free
4x50 Choice Kick
1x100 Pull
2x50 Free Build to Fast
Technique Set 800/ 20:00
2x100 as -25 right arm freestyle -25 Left arm Free style -50 Swim @2:00-2:30
2x100 as -50 fist drill, 50 swim @2:00-2:30
2x100 as- 50 catch-up drill, 50 swim @2:00-2:30
2x100 as -50 6 Strokes and Look forward(Sight Drill) -50 Swim @2:00-2:30
Open Water Set 900/23:00
3x100 -25 Sight Drill, 25 Distance per Stroke 50 Build to 80% @1:45-2:30
2x200 Build each 50, simulating the surges in speed often necessary in open water events @4:00-4:30
4x50 Active Recovery - Nice and Smooth. @1:00
Distance/Endurance Set 1500/35:00
5x100 Keep the Pace Consistent Trying to maintain 80% of our max effort throughout the 100 @ @1:45-2:30
2x250 Build the 1st 150 to 80 percent Speed. Hold pace the last 100 @ 4:00-5:00
1x500 Build up your speed on each 100. Last 100= 100%
Cool Down 200/ 5:00
200 Choice Loosen
4000 Meters 98 Minutes
