Warm Up 1000/25:00
1x300 Choice Loosen
4x50 @:10-15s Rest Kick Descend 1-4
4x75 @:10-15s Rest I.M Order Kick/Drill/Swim
8x25 @:10s Rest - Odds Fewest Breaths Possible -Evens Fewests Strokes Possible
Main Set 2400/60:00
3 Rounds
1x300 @:15-30s Rest
Round 1: Free I.M. (75 Free, 75 Back, 75 Breast, 75 Free)
Round 2: Pull – Breathe 3/5/ by 50
Round 3: Kick – Build by 75
2x150 @:15s-20s Rest
Round 1: 25 Fly / 50 Back / 50 Breast / 25 Free
Round 2: Pull w/ paddles – Descend 1–2
Round 3: 75 Drill / 75 Swim
2x50 @:15s Rest
Round 1: 25 Fly / 25 Back - 25 Breast / 25 Free
Round 2: Pull buoy only – Distance Per Stroke focus
Round 3: Kick – 25 Fast / 25 Smooth
4x25 @:10-15s Rest
Round 1: Free I.M. Order – All Out
Round 2: Paddles Only – Fast Tempo
Round 3: Sprint Kick or Drill
Cool Down 200/5:00
200 Choice
3600 Yards 90 Minutes
