Warm Up 900/25:00
300 Every 3rd 25 Backstroke
6x50 @:10-15s Rest -Odds Pull -Evens Kick
4x50 @:10s Rest I.M Order (25 Drill / 25 Swim)
4x25 @:10-15s Rest -Odds Last 10 Yards Fast -Evens 1st 10 Yards Fast
Main Set 2750/60:00
A. 1000
2x50 @:10s Rest Kick (-25 Fast -25 Smooth)
1x100 @:10s Rest 50 Kick + 50 Swim
1x150 @:10s Rest 50 Kick + 50 Swim + 50 Drill
1x200 @:15s Rest 50 Kick + 50 Swim + 50 Drill + 50 Build
1x150 @:10-15s Rest Swim + Drill + Build
2x100 @:10-15s Rest Drill + Build
2x50 @:15s Rest (-25 Build -25 Fast)
B.1000
1x300 @:30s Rest Pull (Bilateral Breathing 3/5/3 per 50)
4x75 @:15s Rest Descend 1-4
3x50 @:15s Rest -25 Smooth -25 Fast
6x25 @:10-15s Rest Descend 1-3. #4-6 Fast
1x100 Active Recovery
C.750
1x300 @:30s Rest Negative Split (2nd 150 Faster than 1st)
4x75 @:15s Rest -25 Drill/ 25 Swim /25 Build
6x25 @:15-30s Rest Fast
Cool Down 200/5:00
1x200 Choice
3850
Yards Yards 90 Minutes
