Warm Up 900/25:00
3x100 @:15s Rest Free #1 Smooth #2-3 Build Each to 80% Effort
4x50 @:10-15s Rest Kick Descend 1-4
6x50 @:10-15s Rest Descend 1-3,4-6
4x25 @:10-15s Rest Sprint Cycle (#1.1/2 Fast 1/2 Smooth. #2.1/2 Smooth 1/2 Fast #3. Build #4. Fast)
Pre Set 600/15:00
I.M Switch = (Fly, Back -Back/Breast -Breast/Free Do this twice to make 6x50's)
6x50 @:10-15s Rest I.M Switch Kick
6x50 @:10-15s Rest I.M Switch Swim (First 3x50s Done as Fist Drill)
Main Set 1800/45:00
3 Rounds
1x200 @:15-30s Rest Descend by Round
3x100 @:10-15s Rest Descend 1-3
2x50 @:15s Rest First one Fast Second, One Recover
Cool Down 200/5:00
8x25 Breathing 4,3,2,1,2,3,4 By 25
3500 90 Minutes
