Warm Up 800/20:00
200 As -100 Free -100 Back
4x50 @:10-15s Rest Freestyle -Odds Drill -Even's Swim
4x50 @:10-15s Rest Backstroke -Odds Drill -Even's Swim
4x50 @:15s Rest
-Odds -25 Scull -25 Free
-Evens -25 Streamline Kick on Back -25 Backstroke
Pre Set 600/15:00
3 Rounds
1x50 @:15s Rest Freestyle 3Pulls 6Kicks
1x50 @:15s Rest Backstroke 3Pulls 6 Kicks
1x50 @:15s Rest Swim- Build by 25 to 85-90%, maintain stroke count
1x50 @:15s Rest 50 Easy Pull
A.1000/20:00
5 Rounds
1x50 @:15s Rest Drill
2x25 @:30s Rest Fast
1x100 @:15s Rest Swim Or Pull Active Recovery
B.1000/20:00
4 Rounds
2x50 @:30s Rest -100 Goal Pace
1x50 @:20s Rest Active Recovery
1x25 @:30S Rest 15 yards Fast 10 yards Smooth
1x75 @:20s Rest 80% Effort Hold Technique and Stroke Count
C.400/10:00
8x50 @:20s Rest
Odds-25 Fast -25 Smooth
Evens-25 Smooth -25 Fast
Cool Down 200/5:00
200 Choice
