Warm Up 900/20:00
400 -Loosen,Mix Up Strokes
1x300 Kick Build the last 100
1x200 Pull Breathing 3/5 Per 50
Pre Set 700/15:00
2 Rounds
2x50 @:10-15s Rest #1. Fist Drill #2.Catch Up Drill
2x50 @:10-15s Rest #1. Count Strokes #2. Stroke Count -1
3x50 @:10-15s Rest Descend 1-3 Trying to increase Speed and hold Stroke Count
Main Set 2000/50:00
4 Rounds
1x200 @:20s Rest 60-70% Effort -Choice Equipment
2x50 @:10-15s Rest #1. I.M Order by round Build #2. Active Recovery
2x50 @:15s Rest Choice Stroke #1.Odds Fast -Evens #2.Active Recovery
1x100 @:15s-20s Best Freestyle Lowest Stroke Count possible
Cool Down 200/5:00
200 Choice
3800 Yards 90 Minutes
