Warm Up 800/20:00
300 Loosen
4x50 @:10-15s Rest -25 Kick -25 Drill
4x50 @:10-15s Rest -25 Drill -25 Swim
4x25 @:10s Rest Choice Stroke Build to 80%
Pre Set 800/20:00
2 Rounds
4x50 @:10-15s Rest Descend 1-4 (Increase Speed & Lower Stroke Count)
2x75 @:15s Rest -25 Scull -25 Swim -25 Build
1x50 @:15s Rest Silent Swim
Set #1 900/20:00
3 Rounds
3x100 @:10-15s Rest Descend 1-3
Set #2 800/20:00
4x200 @:20s Rest
#1 -50 Smooth -50 Fast
#2 -Negative Split
#3 -Build Each 50 to 80% Within the 200
#4 - Best Sustainable Pace
Set #3 600/15:00
6 Rounds
1x50 @:15s Rest Smooth
1x50 @:30s Rest Fast
Cool Down 200/5:00
200 Choice
4100 Yards 100 Mins
