Warm Up 700/15:00
300 Choice Looseen
2x100 @:15s Rest Alternating -25 Kick -25 Swim
2x50 @:15-20s Rest Choice Stroke Build
4x25 @:10-15s Rest Sprint Cycle
Drill 500/15:00
2x50 Free Single Arm #1 Arm that's not moving at your Side #2 Arm that's moving is leading
2x50 @:10s Rest Catch Up Drill
2x50 @:10s Rest Catch Up Drill, W/ Zipper Drill
2x50 @:10s Rest Catch Up Drill, W/ Zipper Drill, and Fingertip Drag Drill
1x100 Smooth Free Breathing by 3
Main Set 2100/55:00
A.
8x25 @:10-15s Rest -Odds Fast -Evens Smooth
6x50 @:15-20s Rest -Odds Fast -Evens Smooth
3x100 @:15-30s Rest -Odds Fast -Evens Smooth
1x200 @1:00 Min Rest Build by 50 Try to negative Split
B.
4x25 @:15s Rest Choice Stroke Fast
6x50 @:10-15s Rest Descend 1-3,4-6
3x100 @:15-20s Rest Descend 1-3
2x200 @ Build by 50 Try to negative Split
Cool Down 200/5:00
4x50 @:15s Rest -25 Double Arm Back -25 Choice
90 Minutes 3600 Yards
