Warm Up/ 1000/25:00
400 -300 Free -100 Back
4x75 @:15s Rest I.M Order Kick/Drill/Swim by 25
4x50 @:10s Rest Free Descend 1-4
4x25 @:15s Rest Sprint Cycle (-25½ Fast ½ Smooth -25 ½Smooth ½ Fast -25Build -25 Sprint)
A. 1000/25:00
Rule:Max 3-5 breath per 25 on freestyle
Goal: Stay long, calm, and in control.
2 Rounds
2x100 @:15-20s Rest Freestyle
2x50 @:15s Rest -25 Catch Up -25 Free
1x150 @:20s Rest -100 Free -50 Breast Build
1x50 @:15s Rest -25 Back -25 Free Build
B. 1000/25:00
Rule:On every start and turn, hold streamline off the wall reach a same breakout spot before first stroke
Goal:4-7 yards off each wall,based on comfort and ability
4x50 @:10s Rest 4 Fast Strokes Off Each Wall (Smooth into wall)
2x100 @:15s Rest -75 Free -25 Back
2x150 @:10-15s Rest -50 Free Drill -50 Free -50 Back
1x200 @:10-15s Rest -150 Free -50 Back
2x50 @:15s -25 Fast Free -25 Smooth Backstroke
C.500/15:00
Rules: Freestyle/Backstroke stroke count target: 12–18 strokes per 25.Fly & Breast 8-12
1x200 @:15-20s Rest -150 Free -50 Back
1x100 @:10-15s Rest -75 Free -25 Back
1x100 @:10-15s Rest -25 Back Drill -25 Free Drill -25 Back -25 Free
2x50 @:15s Rest -25 Breast -25 Fast Free
Cool Down 200/5:00
200 Choice
3700 Yards 95 Minutes
