Warm Up 900/20:00
300 Loosen
4x50 Choice Kick Build
6x50 I.M Switch (Fly/Bk,Bk/Br,Br/Free)
4x25 @:10-15s Rest Sprint Cycle (-25 ½ Fast ½ Ez. -25 ½ Ez ½ Fast. -25Build. -25Sprint.)
Pre Set 600/15:00
4x25 @:15-30s Rest All-Out Underwater Dolphin Kick As Far as possible, then cruise
2x50 @:20-30s Rest -25 Build +25 Fast
4x25 @:10-15s Rest Choice Stroke -Odds 1st 15yrds Fast -Evens Last 10 Yards Fast
2x50 @:10-15s Rest -25 Scull -25 Swim(Distance per Stroke)
3x50 @:10-15s Rest Descend 1-3
1x50 Active Recovery
Main Set 2000/45:00
4 Rounds
4x25 @:15-20s Rest Sprint
2x50 @:20's Rest Build to Fast
1x100 @-25 Fast -75 Smooth
2x50 @:20s Rest Descend 1-2 to Max Effort
1x100 @Reset Active Recovery
Round 1 Free.
Round 2 Choice Stroke.
Round 3 Kick.
Round 4 Choice Stroke
Cool Down 200/5:00
4x50 Choice
3700 85 Minutes
