Warm Up 800/20:00
2x200 @:30s Rest Choice Loosen
4x100 @:15s Rest
#1. Free
#2. No Free
#3. Kick Build
#4. Pull DPS
Pre Set 600/15:00
4x50 @:10-15s Rest Kick Build to Fast (Fins Optional)
4x50 @:10-15s Rest Pull -25 Scull -25 Swim
4x50 @:10-15s Rest Swim Descend 1-4
Main Set 2400/50:00
A. 800
2 Rounds
1x200 @:20s Rest I.M (Substitute free for fly if needed)
1x200 @:20s Rest Free Negative Split
B. 800
2 Rounds
4x50 @:20s Rest Kick -Odds Smooth-Evens Fast (Fins Optional)
4x50 @:20s Rest Swim -Odds Smooth -Evens Fast
C. 800
1x300 @:20s Rest Smooth/Easy Speed (Choice Equipment)
1x200 @:20s Rest Pull Negative Split 60% Effort to 70% Effort
2x100 @:25s Rest (Choice Equipment) 80% Effort
2x50 @:30s Rest Fast No Equipment
Cool Down 200/5:00
200 Choice
90 Minutes 4000 Meters
