Warm Up 800/20:00
200 Swim
200 Pull
8x25 @:10s Rest
-2x25 Drill
-2x25 Build(Swim)
-2x25 Kick
-2x25 Fast(Swim)
4x50 @:10s Rest
-Odds Swim -25 Smooth -25 Fast
-Evens Kick Build to fast
Pre Set 600/15:00
3 Rounds
1x150 @:10s Rest -Pull, Catch Up Drill(Breathing 3/5/3 By 50)
1x50 @:15s Rest -Pull, 1st 15 Yards Fast -10 Yards Smooth
A.1000/20:00
2 Rounds
4x50 @:10-15s Rest Kick Descend 1-4
2x100 @:15s Rest #1 Catch Up Drill #2. Build to Fast
4x25 @:10-15s Rest -Odds Smooth -Evens Fast
B. 800/20:00
2 Rounds
1x200 -150 Pull (Breathing 5/3/5 Per 50) -50 Drop Buoy Engage Legs Kick Fast
4x25 @:15s Rest -Fast Kick
4x25 @:15s Rest -Odds Fast -Evens Smooth
USRPT/400/10:00
16x25 @:10-15s Rest
- choose a goal time,hold it as long as possible.
-miss once = skip one 25
-miss twice = done
Cool Down 200/5:00
200 Choice
3800 Yards 90 Minutes
