Warm Up 900/25:00
300 -75 Free -75 Back -75 Breast -75 Free
1x200 Kick (Fins Optional) Last 50 Build to Fast
1x200 Pull (Paddles Optional) Last 50 Build to Fast
4x50 @:10-15s Rest Choice Stroke Descend 1-4
I.M Transitions 600/15:00
12x50 @:10-15s Rest
#1-4 Fly/Back
#5-8 Back/Breast
#9-12 Breast/Free
Main Set 2400/50:00
A.
1200/25:00
3 Rounds
2x100 @:15s Rest #1.Build to 80-85% #2. Hold 85% Speed Maintain Technique
1x200 @:20s Rest I.M -Descend by round (Modify Fly if Needed)
B.
1200/25:00
3 Rounds
4x50 @:10-15s Rest -Odds Kick Build to Fast -Evens Swim Build to Fast
1x200 @ Pull -Negative Split (Paddles Optional)
Cool Down 200/5:00
200 Choice
95 Minutes 4100 Yards
