Warm Up 1600/40:00
100 Choice Swim
200 Kick As -100 Flutter Kick -100 Choice Kick
300 As-100 Drill -100 Distance Per Stroke -100 Build to 80%
400 Pull As-200 Breathing 3/5 By 50 -200 Negative Split (60%-70%)
300 Freestyle I.M (-75 Free -75 Bk -75 Breast -75 Free)
200 Kick As -100 Smooth -100 Build
100 Choice Swim
Main Set 1800/45:00
A. 700
2 Rounds
1x200 @:30s Rest I.M Or Choice Stroke (Try to be Faster here on the 2nd rd)
1x100 @:30s Rest Free Fast -Get Your Time (Hold or Improve 2nd Round)
1x50 @:Reset Active Recovery
B.600
3x200 @:20-30s Rest
#1. Build to 80%
#2. Hold 80%
#3. Ascend to Smooth (Start at 80% -Last 50 around 60%)
C. 500
5x100 @:5-10s Rest As Fast as Possible
* Try to Keep a consistent Pace
Cool Down 200/5:00
200 Choice
3600 Meters 90 Minutes
