Warm-Up 700/16:00
200 Free Easy Swim
6x50 I.M Switch (Fly/Bk- Bk/Br - Br/Free x2) @:10-15 Secs Rest
4 x 50 Free with Open Water Sighting Lift head forward every 6-8 strokes to simulate open water sighting. @:15 Secs Rest
Pre-Set 700/ 14:00
6 x 50 Breaststroke @ :10 Secs Rest
Odd: Drill - 25 Right arm Breast Stroke -25 Left arm Breast Stroke. - Other arm pointed at wall you are swimming towards.
Even: Regular Breaststroke Emphasis on the glide phase.
4 x 100 Free Pull Descend 1-4. @:10-15 Seconds Rest (Choice of Pull Equipment.)
Main Set 1550/33:00
1 x 300 Free Every 4th 25 Open water Sight @ :20 Secs Rest
2 x 200 Free @ :15-20 Secs Rest
-Odds Build by 50
-Evens Negative Split.
3 x 150 Breaststroke @ :15-20 Secs Rest
-Odds Breaststroke
-Evens -75 Back -75 Free
4 x 100 Free @ :15 Secs Rest
-Odds Smooth
-Evens build the 100 to a fast pace
Sprint & Power Set 200/ 6:00
4 x 25 Free @ :15 Secs Rest
2 x 50 Free @ :15 Secs Rest
The first 25 of each 50 is at an easy pace. The second 25 is sprint.
Cool Down 200/4:00
200 Easy choice
3350 Yards 73 Minutes
