Warm Up 900/25:00
1x300 Choice -Every 3rd 25 Fist Drill
4x50 @:10s Rest I.M Order Kick/Drill by 25
4x75 @:15s Rest Rolling I.M
#1.Fly/Back/Breast,
#2.Free/Fly/Back,
#3.Breast/Free/Fly,
#4.Back/Breast/Free
1x100 Choice Kick
Pre Set 600/10:00
3 Rounds
1x50 @:5-:10s Rest Backstroke -Build your kick
1x100 @:10s Rest Pull Breathing 2/3/4/5
1x50 @:5-:10s Rest Breaststroke -fewest strokes possible
Main Set 2100/50:00
3 Rounds
1x200 @:20s Rest -25 Fly -50 Back -75 Breast -50 Free
4x50 @:15s Rest R1 Back. R2 Breast. R3 Free.
#1.Baseline – Count Strokes
#2. Build Speed – Hold Stroke Count
#3. Faster- Subtract 1 Stroke
#4. Fastest – ≤ Strokes
1x200 @:20 Rest Pull Trying to Hold Lowest Stroke Count
4x25 @:10-15s Rest Fast I.M Order
Cool Down 200/5:00
200 Choice
3800 Yards 90 Minutes
