Warm Up 1000/25:00
300 Mix It Up
4x75 @:15s Rest Kick/Drill/Swim
6x50 @:10s Rest -Odds Drill -Evens Build to 80%
4x25 @:10s Rest Choice Stroke Build to Fast
Pre Set 700/15:00
4x50 @:10s Rest Choice Stroke Drill/Swim
4x50 @:10-15s Rest Descend 1-4
4x50 @:15s Rest Sprint Cycle
#1.-25 Fast -25 Smooth
#2.-25 Smooth -25 Fast
#3. Build
#4.Sprint
1x100 Active Recovery
Main Set 1500/35:00
3 Rounds (Round 1 Fins and Paddles, Round 2 Fins, Round 3 No Equipment)
1x100 @:30s Rest, -85% Effort
4x50 @:20s Rest -Fast, Try And Hold the Same time for Each
4x25 @:20s Rest -Odds Fast -Evens Smooth
1x100 @Reset Active Recovery
Power 600/10:00
4 Rounds
1x75 @:20s Rest Build Each 75 to Fast
1x50 @:20s Rest Fast Kick
1x25 @:25s Rest
-Odds Rounds 12.5 Fast 12.5 Smooth
-Even Rounds 12.5 Smooth 12.5 Fast
Cool Down 200/5:00
200 Choice
4000 Yards 90 Minutes
