Warm Up 900/20:00
300 loosen Every 3rd 25 No Free
4x50 @:10s Rest I.M Order Kick
4x50 @:15s Rest I.M Order Drill/Swim
4x25 @:15s Rest Lowest Stroke Count Possible 1-2 Breath Max
2x50 @:15s Rest -25 Scull/ -25Build
Pre Set 1050/25:00
3 Rounds
1x100 @:10-15s Rest Build by 25
1x50 @:15s Rest Kick Fast
1x50 @:10s Rest Drill
1x100 @:10-15s Rest Breathing 3/5/7/3 or 2/3/4/2
1x50 @:10-15s Rest Pull -Focusing on Stroke Count
Pick and Choose 1800/40:00
How to Run It:
Round 1: Pick any level
Rest 1:00
Round 2: Pick any level (same or different)
Rest 1:00
Round 3: Pick any level (same or different)
A. 6x100 @:10-15s Rest -Smooth Aerobic Pace,long strokes
B. 4x150 @10-15s Rest Descend 1-4 (Zone 2-4)
C. 2x300 @15-30s Rest Negative Split (Zone3-4)
D. 3x200 @:15-20s Rest Descend 1-3 (#1.Smooth #2.Moderate #3.Fast)
E. 3x200 @:15-30s Rest Each 200 = different stroke or IM (or 100 Stroke/100 Free)
F. 6x50 @:5-10s Rest Descend 1-3,4-6 +3x100 @ 30-1:00 Min Rest All Out.
Cool Down 300/5:00
1x100 Pull (No Paddles)
1x100 Back Stroke
4x25 Choice Stroke Long and Smooth
4050 Yards 90 Minutes
