Warm Up 900/20:00
300 Swim
4x50 @:10s Rest Kick Build -Odds W/ a Board -Evens Streamline
4x50 @:10s Rest I.M Order Drill/Build
4x50 @:10-15s Rest Pull-Odds Free -Evens Backstroke
Pre Set 700/20:00
8x25 @:10s Rest Free Drill -Odds Fist -Evens Fingertip Drag
4x75 @:30s Rest DPS/Build/Fast
1x200 As-25 Breast 1 Pull 3 Second Glide -25 Free 3 Stroke 3 second Glide
Main Set 1400/30:00
2x150 @:15s Rest Choice Stroke Negative Split Each 150
3x100 @:15s Rest Descend 1-3
4x75 @:10-15s Rest Rolling I.M
4x50 @:15s Rest -25 Sprint -25 Cruise
4x25 @:15-30s Rest Sprint
1x100 @ All out From a Dive or Push
Part 2 700/10:00
4x75 @:20-30s Rest Best Average
4x50 @:15s Rest Build to Fast
8x25 @:10-15s Rest -Odds As Few Breaths as possible -Evens as Few strokes as possible
Cool Down 200/5:00
1x100 Kick
1x100 Swim
3900 Yards 85 Minutes
