Warm Up 1200/25:00
300 (75 Free, 25 Back)
4x75 @:15s Rest I.M Order -50 Kick -25 Drill
1x300 -25 I.M -50 Free Breathing by 3
6x50 @:10-15s Rest Choice Stroke Descend 1-3,4-6
Pre Set 600/10:00
4 Rounds
1x25 @:10-15s Rest Choice Scull
1x50 @:10-15s Rest Drill -Odd Rounds Back -Even Rounds Breast
1x75 @:15s Rest Build - Odd Rounds Back -Even Rounds Breast
Main Set 1800/40:00 (As the Distances Decrease the Speed Should Increase)
3 Rounds
4x25 @:10-15s Rest Kick Descend 1-4
2x25 @:10-15s Rest Kick Fast
1x100 @:15s Rest 70% Effort (Moderate Pace)
1x75 @:15-20s Rest 80% Effort (Strong Pace)
1x50 @:15-30s Rest 90 Effort (Hard Pace)
1x25 @:10-15s Rest 100% Effort (Sprint)
1x200 @1:00 Min Rest Pull Active Recovery
Cool Down 200/5:00
4x50 -25 Dolphin Dive -25 Double Arm Back
3800 Yards 80 Minutes
