Warm Up 1000/25:00
200 Swim
200 Kick
200 Pull
3x100 @:10-15s Rest -50 Drill -50 Swim
1x100 Choice Stroke Build Each 50 to Fast
Main Set 2500/55:00
8x50 @:15s Rest
-Odds 25 Underwater Dolphin Or Flutter Kick -25 Swim
-Evens -25 Smooth -25 Fast
6x50 @:20s Rest Kick
-Odds -25 Fast -25 Smooth
-Evens -25 Smooth -25 Fast
4x50 @:10-15s Rest Free -Paddles
-Odds Breathing every 3
-Evens Breathing Every 5
3x200 @:20s Rest 80% Effort -Maintain Consistent Pace
2x50 @:15s Rest Swim -25 Fast -25 Smooth
2x200 @:20s Rest 80% Effort -Maintain Consistent Pace
4x50 @:15-20s Rest -25 Fast -25 Smooth
3x100 @:15-20s Rest Fins and Paddles-80% Effort -Maintain Consistent Pace
Cool Down 200/5:00
200 Choice
3700 Meters 85 Minutes
