Warm Up 800/20:00
300 Choice Mix it Up
4x50 @:10-15s Rest Kick Descend 1-4
1x200 Paddles and Fins Breathing 3/5 by 50
4x25 @:10s Rest Choice Stroke Build to Fast
Pre Set 600/15:00
3 Rounds
4x50 @:10-15s Rest
#1 Pull - Distance Per Stroke
#2 Kick - Steady
#3 Swim - Build To Fast
#4 Choice
Main Set 2400/55:00
3 Rounds
1x100 @:15s Rest I.M
4x25 @:15s Rest -Odds Fast Fly -Evens Active Recovery
1x100 @:10-15s Rest -50 Fly OR Free -50 Back
4x25 @:15s Rest -Odds Fast Backstroke -Evens Active Recovery
1x100 @:10-15s Rest -50 Back -50 Breast
4x25 @:15s Rest -Odds Fast Breast Stroke -Evens Active Recovery
1x100 @:10-15s Rest -50 Breast -50 Free
4x25 @:15s Rest -Odds Fast Free -Evens Active Recovery
Cool Down 200/5:00
200 Choice
4000 Yards 95 Minutes
