Warm Up 800/20:00
4x200 @:20s Rest
#1. Choice Loosen
#2. -50 Catch-Up -50 Swim
#3. I.M Kick
#4. Pull W/ Paddles Breathing 3/5 Per 50
Pre Set 700/15:00
6x50 @:10-15s Rest
-Odds Drill (5 Stroke 6 Kicks, Catch Up Drill, Zipper Drill)
-Evens Distance Per Stroke Free
8x50 @:10-15s Rest
#1-4. Descend 1-4
#5-8. Pull Breathing 3/5 by 50
Main Set 2300/45:00
8x50 @:10-15s Rest -Odds Distance Per Stroke -Evens Kick Build to Fast
4x100 @:15-20s Rest Negative Split -2nd 50 Faster than 1st
4x50 @:10-15s Rest No Free Descend 1-4
2x200 @:20-30s Rest Build by 50
4x100 @:15-20s Rest -75 Distance Per Stroke -25 Distance Per stroke W/ a Fast Kick
4x50: @:10-15s Rest -Odds Kick -Evens No Free Swim
1x300 Free Build (last 100, 80-90%)
Cool Down 200/5:00
200 Choice
95 Minutes 4000 Meters
