Warm Up 900/25:00
400 as -200 Free 100 Back -100 Breast
4x50 @:10s Rest Kick Descend 1-4
2x100 @:10-15s Rest Pull #1 Buoy #2 Buoy and Paddles
4x25 @:10-15s Rest Choice Stroke as Few Strokes as possible
A. 1600/30:00
2 Rounds
1x300 @:15-20s Rest -as 75 Free Breathing 3/5/7 -25 Backstroke
4x75 @:5-10s Rest
-Odds -50 Drill -25 Swim
-Evens Build to 80%
1x100 @:15s Rest Fast
1x100 @:Reset Active Recovery
B. 1250/25:00
5 Rounds
1x100 @:30s Rest w/ Fins and Paddles Easy Speed
3x25 @:5s Rest
-Odds Rounds Fast
-Even Rounds: Just Make it
-(No Equipment)
1x75 @:30s Rest All Out (
-No Equipment)
Cool Down 200/5:00
200 Choice
3950 Yards 80 Minutes
