Warm Up 1000/25:00
300 Free -50 Free -50 Back
200 Kick -75 Flutter -25 Dolphin
100 I.M
4x50 @:10-15s Rest Descend 1-4
8x25 @:10s Rest Choice Stroke Sprint Cycle
A. 900/20:00
2 Rounds
3x100 @:10-15s Rest (Zone 4 Threshold Pace)
1x150 @:15-20s Rest -50 Fast-100 Easy
B.1050/20:00
3 Rounds
3x75 @:10-15s Rest (Zone 4 Threshold Pace)
1x125 @:15-20s Rest -50 Fast-75 Easy
C. 1000/20:00
4 Rounds
3x50 @:10-15s Rest (Zone 4 Threshold Pace)
1x100 @:15-20s Rest -25 Fast-75 Easy
Cool Down 200/5:00
100 Kick
100 Swim
