Warm Up 1000/25:00
400 -100 Free -100 Back
300 -50 Free -50 breast
4x25 @:15s Rest Fly
1x200 Pull breathing 3/4/5/6 Per 50
Pre Set 600/10:00
6x100 @:15-20s Rest
-Odds -50 Kick -50 Swim Build to 80%
-Evens -50 Drill -50 Swim
Main Set 1800/40:00
3 Rounds
1x300 @20-30s Rest Swim
-Descend by round
-Round 1: ~60%,Round 2: ~70%,Round 3: 75–80%
4x50 @:15s Rest Best Average
-Try to make the average faster each round
*Best Average = Fast + consistent times. Don’t fade.
1x100 @Reset Active Recovery (Swim Kick or Pull)
Power Finisher 400/10:00
8x50 @:20-30s Rest
-Odds Fast (90-95%)
-Evens -25 Kick -25 Swim
Cool Down 200/5:00
200 Easy
4000 Yards 90 Minutes
