Warm Up 900/25:00
300 Loosen
4x50 @:10-15s Rest Kick Build Each to Fast
1x200 Pull Breathing 3/5/3/5
1x100 I.M
4x25 @:15s Rest -Low Stroke Count, 15 Yrds No Breath
Pre Set 600/15:00
8x25 @:10-15s Rest Swim Trying to Hold the same time for each 25 (Zone 3)
8x25 @:10-15s Rest Kick -Odds Fast -Evens Smooth
4x50 @ Pull W/ Paddles Lowest Stroke Count possible
Main Set 2200/45:00
A.
5x100 @:30s-1:00 Min Rest. Best Average -Hold your best sustainable pace across all 5 (Estimate your base Pace)
B.
4x75 @:10-15s Rest -50 Smooth(Focus Dps) -25 Sprint
6x50 @:10-15s Rest Descend 1-3 Hold Pace from 3, for 4-6
6x25 @:15-30s Rest Sprint Trying to hit goal pace
1x150 @ Negative Split every 50
C.
4x50 @:10-15s Rest Descend 1-4 Hold Stroke Count
4x25 @:10-15s Rest Sprint Cycle
1x100 @:30s-1:00 Min Rest Fast-Match or beat average pace from 5x100 Best Average set
4x75 @:15s Rest -50 Moderate (zone 3) -25 Sprint
4x25 @1:00 Swim Golf (Stroke Count + Time = Score)
Cool Down 300/5:00
2x50 -25 Scull/25 Swim
2x50 -25 Back -25 Breast
2x50 -25 Dolphin Dive -25 Double Arm Backstroke w/ Breast Kick
4000 Yards 90 Minutes
