Warm Up 800/20:00
200 Swim
200 Pull
4x50 @:10s Rest Kick
4x50 @:10-15s Rest Build
Pre Set 400/10:00
8x50 @:10-15s Rest
-Odds Drill
-Evens Build
A. 1200/25:00
3 Rounds
1x100 @:15s Pull -75 Free breathe 3/5/7 by 25, 25 Backstroke
4x50 @:10s Rest -Swim Descend 1-4
4x25 @:10s Rest Kick Desc. 1-4
B. 1000/20:00
2 Rounds
4x50 @:10-15s Rest Build to Fast
4x50 @:10-15s Rest -25 Smooth -25 Fast
4x25 @:10-15s Rest-Odds Smooth -Evens Fast
C. 300/5:00
12x25 @:15s Rest 2 fast / 1 smooth x4
Cool Down 200/5:00
200 Choice
3900 Yards 85 minutes
