Warm Up 800/20:00
300 Choice Loosen
200 Kick Build by 50
200 Pull Breathing 3/5 Per 50
2x50 @:15s Rest Choice Stroke Build
Pre Set 600/15:00
3 Rounds
1x100 @:15s Rest Distance Per Stroke
1x50 @:10s Rest Kick Build to 80%
1x50 @:10s Rest Swim Build to 80%
Main Set 2200/50:00
A. 1200
3 Rounds
2x100 @:15s Rest
#1. Pull Focusing on DPS
#2. Swim Build to 80%
4x50 @:10-15s Rest
#1. Kick Build
#2.No Free-Smooth
#3.Free DPS
#4. Choice Stroke Fast
B.1000
10x100 @:15s Rest
#1-4. Descend
#5.Easy
#6-9 Hold #4 Pace + Form
#10.Fast
Cool Down 200/5:00
200 Choice
3800 Meters 90 Minutes
