Warm Up 800/20:00
300 Loosen- Mix Up Strokes
6x50 Pull Breathing 3/5/7 Per 50
4x50 @:10-15s Rest Flutter Kick Descend 1-4
Main Set 3000/70:00
A.1500
3 Rounds
1x300 @:25-30s Rest Build by 100 to 80%
2x100 @:15s Rest
#1. Distance Per Stroke
#2. Build to 80% (Keep Stroke Count Close to 1)
B.1500
3 Rounds
4x50 @:15s Rest -Odds Fast -Evens Smooth
2x100 @:20s Rest 80% Max Effort
1x100 @Reset Active Recovery (Kick Pull or Swim)
Cool Down 200/5:00
200 Choice
95 Minutes 4000 Meters
