Warm-Up 1500/35:00
500 Choice
400 I.M Drill
300 Pull
200 Free Descend by 50s
100 Choice Kick
Main Set 2400/60:00
4x50 @:5-10s Rest Free -25 Swim -25 #1 try a 2-beat kick per stroke cycle, #2 4-beat kick, #3 6-beat kick, #4 8-beat kick
3x200 @:10-15s Rest Free-50 Swim, -2 total stroke count, 50 swim, 50 w/ -2 total stroke count
4x50 @:5-10s Rest Free -25 Swim, -25 Swim with increasing kick rate - #1 try a 2-beat kick per stroke cycle, #2 4-beat kick, #3 6-beat kick, #4 8-beat kick
4x150 @:10-15s Rest Free -50 Swim, 50 Drill, 50 Swim - suggested drill is freestyle with 4 strokes above water, 3 strokes underwater recovery while maintaining kick rate
4x50 @:5-10s Rest Free -25 Swim, -25 with increasing kick rate - #1 try a 2-beat kick per stroke cycle, #2 4-beat kick, #3 6-beat kick, #4 8-beat kick
6x100 @:5-10s Rest Choice -Odds: -25 Skull/75 Build, -Evens -50 Kick -50 Swim
Cool Down 300/6:00
4x50 Free as Few Breaths as possible
1x100 Choice
101 Minutes 4200 Yards
