Warm Up 800/20:00
300 Choice
100 Kick
4x50 @:15s Rest I.M Order Drill/Build
8x25 @:10s Rest Choice Stroke descend 1-4,5-8
Main Set 2800/60:00
8x100 @:15s Rest Descend 1-4, 5-8
1x300 @:30s Rest Swim Breathing 3/5/3
4x125 @:20s Rest I.M #1.50 Fly #2.50 Back #3.50 Breast #4.50 Free
2x150 @:20s Rest Kick. Push and Glide off the walls 5 Yards Fast Kick- Cruise the rest of the 25 (#2. Fins)
4x100 @:20s Rest Descend 1-4 No Free
4x50 @:20s Rest -Odds:25 Fast 25 Ez -Evens: 1st and last 10 yards Fast
2x100 @
#1.Race Pace
#2. Broken 100 (10s rest at each 25). Try to beat your time.
4x25 @:15-30s Rest All Out Choice Equip Try to beat your 100 time
Cool Down 200/5:00
200 Choice
3800 Yards
