Warm Up 800/20:00
300 Choice Loosen
4x100 @:15s Rest
#1. Negative Split (2nd 50 Faster)
#2. Choice Kick Build to 80%
#3. Pull -50 Breathe Right -50 Breathe Left
#4 -50 Drill -50 Sight Twice During the 50
2x50 @:10-15s Rest Choice Stroke Build to 80%
Pre Set 600/15:00
1x200 @:15-20s Rest -50 Breathing to your left -50 Breathing to your Right -50 Breathing by 3 -50 Breathing by 5
1x200 @:15-20s Rest -50 Free -50 Back -50 Breast -50 Free
1x200 @:15-20s Rest -50 Smooth -50 Build -50 Smooth -50 Build
Main Set 2100/50:00
2 Rounds
A. 1200/
1x200 @:20s Rest Start at 80% Descend each 50
2x100 @:15s Rest Over/Under
First 50 faster than your average pace from the 200; second 50 slightly slower
First 50 slightly slower than your average pace; second 50 faster
1x200 @ Start at 80% Descend each 50 (try to be within 3 seconds of the initial 200)
B. 900/
1x200 @:20s Rest -Alternating 8 Fast/High Tempo Strokes and 8 Long Powerful Strokes
2x50 @:15s Rest
#1. First 12 Strokes Fast than try to relax and carry your speed
#2. Build to Fast
1x200 @:20s Rest 1st 50 70%. 2nd 50 80%. 3rd 50 90%. 4th 50 80%.
2x100 @:15s Rest
#1. 1st 50 Fast -2nd 50 Smooth
#2. 1st 50 Smooth 2nd 50 Fast
1x200 @ -50 Smooth -50 Build -50 Smooth -50 Fast
Cool Down 200/5:00
200 Choice
3700 Meters 90 Minutes
