Warm-Up: 800/18:00
200 Free
4x100 @ 15s Rest: 25 Kick / 25 Drill / 25 Kick / 25 Swim
8x25 @ 10s Rest:
-Odds Fast
-Evens Easy
Set 1 1000/ 22:00
5x200 @ 20s Rest:
#1: Freestyle at a moderate pace focusing on efficiency.
#2: Pull with a buoy and paddles,
#3: Freestyle- 50 at bilateral Breathing-Fast 80-90% pace,
#4: IM
#5: Negative split
Set 2 500/ 12:00
10x50 @ 15s Rest:
1-5: Freestyle, Desc 1-4, Hold Speed for 5
6-10: Non-free, Desc. 6-10
Set 3 500/ 12:00
2 Rounds
1x25 Fly @ 10s Rest:
1x50 Fly/Back @ 15s Rest:
1x75 Fly/Back/Breast @ 20s
1x100 I.M @ 30s Rest:
Set 4 900/20:00
2x150 @ 20s Rest: Swim at a pace that feels just on the edge of comfort—aim for about 85% effort.
1x300 @ 30s Rest: Maintain that effort
2x150 @ 20s Rest: Increase Effort to 90%
Cool Down: - 300/7:00
6x50 Choice Stroke -Smooth @ 15s Rest:
4000 Yards 91 Minutes
