Warm Up 900/25:00
1x300 -100 Free -50 Choice x2
1x200 Pull Breathing 3/5 By 50
4x50 @:10-15s Rest Choice Kick Build to Fast
4x50 @:10-15s Rest -Odds Drill/Swim -Evens Build
Pre Set 500/10:00
Fins Optional
2 Rounds
2x50 @:10-15s Rest Drill #1. 1 Pull 6 Kicks #2.Catch Up Drill
1x100 @:15s Rest Distance Per Stroke
1x50 @:15s Rest Free Build to Fast
Main Set 1900/45:00
2x400 @:30s Rest Fins and Paddles Distance Per Stroke
- As 100 70% -100 80% Repeat x2
1x300 @:30s Rest Build by 100
2x200 @:20s Rest #1. Fins and Paddles #2. No Equipment - Try and hold same tempo on second 200
4x100 @:15-20s Rest Descend 1-4
Kick 300/5:00
6x50 @:10s Rest Flutter Kick
Descend 1-3,4-6
Cool Down 200/5:00
200 Choice
3800 Meters 90 Minutes
