Warm Up 1000/25:00
3x100 @:10s Rest Free
4x50 @:10s Rest I.M Order Kick/Drill
4x50 @:10s Rest I.M Order Drill/Swim
4x50 @:10s Rest Freestyle Descend 1-4
4x25 @:10-15s Rest Sprint Cycle (-25 ½ Fast ½ Smooth -25 ½ Smooth ½ Fast -25 Build -25 Sprint)
Pre Set 500/15:00
6x50 @:10s Rest #1. Single Arm #2. Count Strokes #3.Pull Match/Lower Stroke Count (Repeat 1-3)
4x50 @:10s Rest -25 Scull -25 Distance Per Stroke
Establish Pace 400/10:00
4x100 @ :10s Rest
Swim these strong and sustainable. This is the fastest pace you could hold for 8-10 repeats
Average your 4x100s.
That is your Working Pace (WP) for today.
Main Set 1700/40:00
8x50 Target = (Working Pace ÷ 2) Sendoff = Target + 5 seconds
3x100 @:7s Rest -Target = Working Pace -3 seconds
8x50 @: Same interval as earlier 50s.
2x100 @:5s Rest -Target = Working Pace - 5 seconds
8x50 @:Same interval as earlier 50s.
Cool Down 200/5:00
4x50 @ Choice
3800 Yards 95 Minutes
