Warm Up 900/25:00
200 Choice
4x50 @:15s Rest Kick Build
1x100 I.M
1x100 Pull
4x75 @:15-20s Rest Kick/Drill/Build by 25
Pre Set 800/20:00
2 Rounds (Round 1 = Kick / Round 2 = Swim)
4x25 @:10-15s Rest ½ Fast ½ Ez
4x25 @:10-15s Rest ½ Ez ½ Fast
4x25 @:15s Rest Fast
1x100 @: Reset Active Recovery
Main Set 1600/40:00
2 Rounds
1x200 @:30s Rest Choice Swim Strong Consistent Speed (80%)
8x25 @:10-15s Rest -Odds Smooth -Evens Fast
1x200 @:20s Rest Pull Breathing 3/5 per 50
8x25 @:10-15s Rest Descend 1-4 Ascend 5-8
Cool Down 200/5:00
8x25 Breathing 4,3,2,1,2,3,4 Per 25
3500 90 Minutes
