Warm Up 900/20:00
300 Free -Every 3rd 25 Choice
4x75 @:15s Rest Choice Stroke -25 Kick/Drill/Swim
4x50 @:10s Rest -25 Scull -25 Swim
4x25 @:10s Rest -I.M Order, Build
Pre Set 600/10:00
4 Rounds
1x50 @:10s Rest I.M By Round -25 Drill -25 Swim
1x50 @:10s Rest -50 Free Breathing 3/5 by 25
1x50 @:10s Rest Choice stroke Build to 80%
Kick 400/10:00
8x50 @:10-15s Rest
#1-2 Flutter Kick w/ a board
#3-4 Streamline Flutter Kick on back
#5-6 Breaststroke Kick
#7-8 Streamline Dolphin Kick on Back
Tri-Training 1200/25:00
3 Rounds
1x300 @:20s Rest as
-100 Free Breathing 3/5 by 50
-100 25 sight every 3/5/7/9 Strokes By 25
-100 -50 Backstroke -50 Free Build to 80%
1x100 @:20s Rest Pull Descend by Round
Race 800/20:00
4 Rounds
1x50 @:15s Rest -25 Build -25 Fast
1x50 @:20s Rest -15 Yards Fast -35 Smooth
2x25@:20s Rest Choice Stroke Sprint
1x50 @:10s Rest Active Recovery
Cool Down 200/5:00
200 Choice
4100 90 Minutes
