Warm Up 900/20:00
300 as -100 Free -50 Back x2
4x50 @:10-15s Rest -25 6k Switch (Freestyle) -25 Build
4x50 @:10-15s Rest Streamline Backstroke Kick
4x50 @:10s Rest
#1. Single Arm Free (right)
#2.Single Arm Free (left)
#3 Backstroke Build
#4. Freestyle Ascend
Pre Set 600/15:00
3 Rounds
1x75 @:15s Rest -25 Scull -25 Count Strokes -25 Build, Hold Count
1x100 @:15s Rest -Negative Split, (Faster + Fewer Stroke)
1x25 @:10-15s Rest -Fast, Hold Stroke Count
Main Set 2000/45:00
4 Rounds (Mix and Match Equipment Per Round)
1x200 @:20s Rest Long Smooth Free -Count strokes first 50(Maintain)
4x50 @:10-15s Rest
-Odds, Fast as few strokes as possible
-Evens, Smooth
1x100 @:20s Rest -Fast, Holding as few strokes as possible
Cool Down 200/5:00
200 Choice
3700 Yards 85 Minutes
