Warm Up 900/25:00
300 -75 Swim -25 Backstroke
6x50 @:10s-15s Rest -Odds Kick -Evens Swim
4x25 @:10-15s Rest Free-Decrease Stroke Count Every 25
1x200 Pull Breathing 3/5/3/5 Per 50 (maintain Stroke Count From Previous 25's)
Pre Set 600/15:00
4x25 @:5-10s Rest Single Arm Free -
2x50 @:5-10s Rest 3 Right 3 Left
2x50 @:5-10s Rest 1 Stroke 6 Kicks
2x50 @:5-10s Rest 3 Stroke 6 Kicks
2x50 @:5-10s Rest Fist Drill
1x100 Distance Per Stroke Free
Main Set 1600/40:00
1x200 @:20s Rest Build Each 100 to 80%
4x50 @:10-15s Rest Descend 1-4
1x200 @:10-15s Rest Negative Split 70%/80%
3x100 @:10-15s Rest Hold 80% -Maintain Stroke Count
1x200 @:20s Rest Even Split (match first 100 split)
2x150 @:20s Rest -100 Holding 80% -Last 50 -90%
1x200 @:30s Rest 80-90%
Sprint 400/10:00
2 Rounds
4x25 @:15-20s Rest Sprint Kick
4x25 @:15-20s Rest Fast Swim
Cool Down 200/5:00
1x100 Smooth Kick
1x100 Smooth Swim
3700 Yards 85 Minutes
