Warm Up 800/20:00
300 Loosen
4x50 @:10s Rest Kick
#1-2. Flutter Kick
#3-4. Choice
4x50 @:10s Rest Choice Stroke Drill/Swim
4x25 @:10-15s Rest Choice Stroke Build to Fast
Kick Ladder 500/10:00
2 Rounds
1x25 @:10s Rest Build to Fast
1x50 @:10s Rest -25 Smooth - 25 Fast
1x75 @:10s Rest Build To Fast
1x100 @:10s Rest Maintain 80-90% Effort
Pre Set 400/10:00
1x100 @:15s Rest Distance Per Stroke Free
2x50 @:10s Rest #1. Drill/Swim #2. Build
1x100 @:15s Rest Free 70% Effort -Maintain Low Stroke Count
4x25 @:10s Rest -Odds Fast Kick -Evens Easy Swim
Main Set 2000/45:00
3x200 @:20s Rest Hold Pace 60/70%
4x100 @:15s Rest Hold Pace 70/80%
1x100 @:Reset Active Recovery
6x50 @:10-15s Rest -Odds 70% -Evens 80%
1x100 @ Reset Active Recovery
3x100 @:15s Rest 80%
4x50 @:20s Rest 90%
Cool Down 200/5:00
200 Choice
3900 Yards 90 Minutes
