Warm Up 900/25:00
300 Choice Loosen
4x100 @:15s Rest
#1. -50 Kick -50 Swim
#2. -50 Drill -50 Swim
#3. Pull Breathing 3/5 Per 50 (Paddles Optional)
#4. Free I.M
4x50 @:10-15s Rest Descend 1-4
Pre Set 600/15:00
2 Rounds
1x100 @:15s Rest -DPS Count Strokes First 50, Maintain Count for 2nd 50
2x50 @:10-15s Rest -25 Fast Kick/25 Swim -Carry Kick Speed into Swim
2x50 @:15s Rest
#1. -25 Long Powerful Strokes -25 Fast Tempo #2. Build to 85%
Main Set 2000/45:00
A.
2 Rounds 1200
1x200 @:20s Rest Free Negative Split
2x100 @:15s Rest Pull #1. Distance Per Stroke #2. Build
4x50 @:15s Rest
#1. DPS
#2. Build
#3.Fast
#4.Active Recovery
B. 800
4x100 @:20-30s Rest Best Average-Hold the Fastest Pace You Can over 4
1x100 @:30s Rest Active Recovery
4x50 @:20s Rest Sprint Cycle
1x100 -50 Build -50 Fast
Cool Down 200/5:00
200 Choice
3700 Meters 90 Minutes
