Warm Up 900/20:00
300 -75 Free -25 Back x3
4x50 @:10-15s Rest Kick
#1 Streamline Flutter Kick on Stomach - Pull to Breath
#2.Streamline Kick on Back
#3.Streamline Breaststroke kick (Front or Back)
#4.Streamline Dolphin Kick on Back
4x50 @:10-15s Rest
-Odds Free Drill
-Evens No Free Drill
4x50 @:10-15s Rest Descend 1-4
Pre Set 600/15:00
2 Rounds
1x100 @:15s Rest Free -Count Stroke 1st 25 , Stay within +1 stroke for the rest of the 100
2x50 @:10-15s Rest -25 Fast Kick -25 Swim Holding Kick Speed
4x25 @:10-15s Rest #1.Drill #2.Build #3.Fast #4.Active Recovery/reset
Main Set 1800/40:00
3 Rounds
1x200 @:20s Rest 70%(1st Gear) Effort -Maintain Consistent Stroke Count Per 50
2x100 @:15s Rest 75-80% (2nd Gear) Descend 1-2
4x50 @:10s Rest (3rd Gear) Descend 1-4 Starting at 80% Effort
Round 1. Round 2. Pull Round 3. I.M( Keep Fly to 25's Only for I.M)
Finisher 500/10:00
2 Rounds
1x75 @:15s Rest -25 Kick -25 Drill -25 Build
2x50 @:15-20s Rest - Best Average , Same Stroke both 50's ,Strong Kick through out
3x25 @:15s Rest #1. Sprint Kick #2. Sprint Swim #3. Active Recovery
Cool Down 200/5:00
200 Choice
90 Minutes 4000 Yards
