Warm-Up 800/20:00
1x300 Free Loosen
6x50 @:10 Seconds Rest - Choice Kick alternating streamline kick and kick w/ a board
4x50 IM order by 50 (Fly, Back, Breast, Free) @:10 Seconds Rest
Pre-Set 600/15:00
2x150 IM (no free) @ 15 Seconds Rest
2x100 Free @ 10 Seconds Rest - Focus on technique and bilateral breathing
4x25 @ :10 Sec Rest:
1st & 3rd: Backstroke to halfway then switch to Breaststroke
2nd & 4th: Breaststroke to halfway then switch to Freestyle
Main Set: 1750/40:00
2x200 Free @:15-20 Seconds Rest
1. -100 Ez - 100 Build
2. -100 Fast 100 Smooth
3x150 IM Transition Work @ :20 Seconds Rest
1st: -25 Fly -25 Free/50 Back/-25 Fly -25 Free
2nd: 50 Back/50 Breast/50 Back
3rd: 50 Breast/50 Free/50 Breast
4x100 @ :15 Seconds Rest
Odds: 50 Back/50 Free
Evens: 50 Breast/50 Free
5x50 @ :10 Seconds Rest
Desc. 1-4 Hold Speed for 5
2x200 Pull Free @ :20 Seconds Rest
-Choice equipment
Sprint: 200/6:00
2x50 @ :20 Seconds Rest - IM transition sprints (Fly-Back and Back-Breast)
4x25 @ :15 Seconds Rest: Sprint free but use the turn of each IM stroke (e.g. Fly turn, Back turn, etc.)
Cool Down 200/4:00
4x25 Dolphin Dive
1x100 Smooth Free
3550 85 Minutes
