Warm Up 800/20:00
300 Free Loosen Focusing on Long Strokes
4x50 @:10-15s Rest Drill/Swim
4x50 @:10-15s Rest Choice Kick Descend 1-4
4x25 @1:00 Swim Golf. Count Strokes + Time(score = strokes + time)
Pre Set 800/20:00
4x100 @:10-15s Rest Swim Golf
4x50 @:10s Rest Streamline Kick on Back
4x50 @:10s Rest Pull Descend 1-4 Emphasize Distance Per Stroke
Main Set 2100/45:00
2x100 @:15s Rest Establish baseline Swim Golf score – goal is to maintain or beat it throughout
4x50 @:10-15s Rest Descend 1-4 (Descend Time and Stroke Count)
12x25@:10s Rest – 4 Fly, 4 Back, 4 Breast, Goal: lowest possible stroke count per stroke
1x200 @:10-15s Rest I.M. Trying to Take as Few Strokes as Possible
2x100 @:15s Rest Free Swim Golf (Zone 3-4 effort) hold your best score
4x50 @:30s-1:00 Min Rest Sprint W/ a Stroke Count Cap
1x100 @1:00 Min Rest All Out, Trying to beat your best Golf Score
4x100 @:15s Rest I.M Swim Golf
3x100 @:15s Rest Choice Stroke Descend 1-3. Maintain Stroke Count Descend time
Cool Down 300/5:00
2x50 Scull/Swim
2x50 Drill/Swim
2x50 Back or Breast
4000 Yards 90 Minutes
