Warm Up 800/20:00
3x100 @:10-15s Rest #1-2 Smooth #3 Build to 80%
4x50 @:10-15s Rest -Kick,Build Each 50. -Odds Flutter -Evens Butterfly Kick
4x50 @:10s Rest Drill #1.Catch Up #2.Zipper Drill #3. Fingertip Drag #4. Fist Drill
4x25 @:10-15s Rest Freestyle -Odds As Few Breaths as Possible -Evens as Few Strokes
Pre Set 600/15:00
6x50 @:10s Rest Descend 1-3,4-6
4x25 @:10-15s Rest Sprint Cycle (-25 ½Fast ½ Easy -25 ½Easy ½Fast -25 Build -25 Sprint)
4x50 @ -25 as Few Breaths as possible -25 Back Stroke
4x25 @:10-15s Rest I.M -as Few Strokes as possible
Main Set 2200/50:00
2 Rounds
1x300 @:20-30s Rest Build Each 100 to 85%
1x200 @:20s Rest Negative Split by 100
3x100 @:15s Rest Descend 1-3
4x50 @:15s Rest -25 Build to Fast -25 Hold Pace
1x100 @:30s Rest Active Recovery
Cool Down 200/5:00
4x50 #1 Double Arm Backstroke #2Kick #3 Smooth Free #4 Choice Stroke.
90 Minutes 3800 Yards
