Warm Up 800/20:00
3x100 @:10-15s Rest#1-2 Smooth #3. Build
4x50 @:10-15s Rest Free Drills
#1 Catch Up Drill
#2. 3Right Arm Strokes 3Left Arm Strokes
#3. 3 Strokes 6 Kicks
#4. 3 Strokes On Your Stomach 4 on your
2x100 @:10-15s Rest Pull W/ Bi lateral Breathing
2x50 @:10-15s Rest -25 Fist Drill -25 Build
Pre Set 600/15:00
1x200 @:20s Rest Count you Strokes Each 50 Try to Decrease Strokes
4x50 @:15s Rest Descend 1-4 Trying to use your lowest stroke count
4x25 @:10-15s Rest Free As Few Breaths of Possible
1x100 @ Pulll Breathing 3/5/7/3
Main Set 2100/50:00
A.(600)
2x100 @:15s Rest -25 Drill -25 Swim
4x50 @:10-15s Rest Descend 1-4
4x25 @:10-15s Rest Sprint Cylcle (-25 ½Fast ½Smooth -25 ½ Smooth ½Fast -25 Builld -25 Sprint )
1x100 @
B. (800)
1x200 @:20-30s Rest -50 Drill -50 Build -50 Fast -50 Smooth
4x100 @:10-15s Rest
#1. -25 Drill -75 Swim
#2. 50 Drill -50 Swim
#3. Build
#4. Fast
4x50 @:10-15s Rest -Odds Build W/Fist Drill -Evens 3strokes/6kicks/3strokes
4x25 @:15s Rest Choice Stroke Fast
C.(700)
6x50 @:15s Rest Build -Odds Kick -Evens Swim
4x25 @:10-15s Rest Streamline Underwater As Far as Possible
1x200 @:20s Rest Pull Negative Split Breathing 3/5 by 50
1x100 @:15s Rest -25 Drill -25 Swim
4x25 @:15s Rest Fast
Cool Down 200/5:00
4x50 Choice
3700 Yards 90 Minutes
