Warm Up 1000/25:00
300 Choice -Every 3rd 25 Drill
6x50 @:10s -Odds Kick -Evens
4x50 @:10-15s Rest Descend 1-4
4x50 @:10-15s Rest -25 Scull -25 Swim
Main Set 2500/55:00
3x200 @:20s Rest #1. Pull(breathing 3/4/5 by 50) #2. Swim Negative Split 3. Build each 50 to 80%
4x50 @:10-15s Rest Descend 1-4
1x100 @:30s Rest Active Recovery
2x300 @:30s Rest Hold Steady Aerobic Pace Last 100 must match first 100 time
6x50 @:10-15s Rest Descend 1-3. 4-6 Hold #3 Pace
1x100 @:30s Rest Active Recovery
4x100 @:15s Rest Hold 80-85 Percent Effort (Try and maintain Stroke Count)
4x50 @:15s Rest -Odds Build -Evens Last 15 Yards Fast(1st Yards Smooth)
4x50 @:15s Rest -25 Smooth -25 Fast
4x25 @:20s Rest Fast
Cool Down 200/5:00
4x50 Choice
3700 Yards 85 Minutes
