Warm Up 900/25:00
4x100 @:10-15s Rest #1-2 Freestyle #3 Backstroke #4 Breaststroke
4x50 @:10s Rest as 25 Kick -25 Swim -Odds Free -Evens No Free
4x50 @:10s Rest Pull w/ Paddles and Buoy Descend 1-4
4x25 @:15s Rest Choice Stroke -Odds Build -Evens Fast
Pre Set 600/15:00
12x50 @:10s Rest
-Odds Drill
-Evens Kick
*Drill Suggestions -Catch-Up, Fingertip Drag, 3Pulls 6 Kick Switch, Zipper Drill, Fist Drill,
Main Set 1500/35:00
2 Rounds
1x300 @:20s Rest -100 Smooth -100 Build to Fast -100 Smooth, No Equipment 1st Round Choice 2nd
2x100 @:15s Rest Descend 1-2 Free or I.M (#1. 70% #2. 80% Effort)
4x50 @:15-20s Rest as Choice Stroke -25 Drill Done at 80% Speed-25 Swim at 90% Speed
1x50 @:30s Rest Active Recovery
Finisher 600/15:00
3 Rounds
3x50 @:10s Rest Descend 1-3
2x25 @:15s Rest Fast
Cool Down 200/5:00
200 Choice
95 Minutes 3800 Yards
