Warm Up 900/25:00
1x300 @:30s Rest Rest -75 Free breathing 3/5/3 by 25 -25 Back 1 Pull 6 Kicks
1x300 @:30s Rest I.M Order K/D/S
6x50 @:15s Rest -Odds Kick Build -Evens Pull, Catch Up Drill
Pre Set 600/15:00
2 Rounds
2x100 @:10s Rest Steady Free Kick #1.w/ Board #2. Streamline Kick on back
2x50 @:10s Rest -Fast, Kick -Maintain Kick Speed During Swim
Odds -25 Kick -25 Swim
Evens-25 Swim -25 Kick
A. 1000/20:00
2 Rounds (Round 2 Choice Equipment)
1x200 @:20s Rest -100 Drill -100 Build to 80%
2x100 @:15s Rest Maintain a consistent pace (70-80% Effort)
2x50 @:15s Rest #1. Build #2. Fast
B. 1200/25:00
2 Rounds
4x50 @:10-15s Rest Descend 1-4 No Breath Last 10 Yards
2x100 @:15s Rest Choice Stroke Maintain a consistent pace (70-80% Effort)
1x200 @:30s Rest Build to Fast Maintain stroke count
Cool Down 200/5:00
200 Choice
3900 Yards 90 Minutes
