Warm Up 1000/25:00
400 Choice Every 4th 25 Build to 75%
4x75 @:15s Rest I.M Order Kick Drill Swim
4x50 @:10s Rest -Free Drill/Swim by 25
4x25 @:10-15s Rest Sprint Cycle
Pre Set 700/20:00
4x100 @:15s Rest -Odds Distance Per Stroke -Evens 80% Effort Maintain Stroke Count
4x50 @:10-30s Rest Swam like your dream 200 Race pace
4x25 @:10-15s Rest
-Odds Half Fast Stroke , Half Ez Free
-Evens Half Ez Free , Half Fast Stroke
Main Set 1800/40:00
2 Rounds (1st Round no Equipment ,2nd Round Choice Equipment)
1x200 @:20s Rest 80% Effort
4x75 @:15s Rest Build Each 75 to a fast Finish
4x50 @:15s Rest Descend 1-4
1x100 @Reset Active Recovery
Cool Down 200/5:00
200 Choice
3700 Yards 90 Minutes
