Warm Up 800/20:00
4x100 @:15s Rest
#1.Smooth #2.Smooth #3.Build to 80% #4.Build to 80%
4x50 @:15s Rest Kick I.M Order
4x50 @:15s Rest Choice Stroke-Drill
Pre Set 1000/25:00
4 Rounds
1x50 @:10s Rest Distance Per Stroke (Count strokes-Try to match or lower between rounds)
1x50 @ Kick -25 Smooth -25 Fast
1x100 @:15 Swim Descend by Round
1x50 @:15 Build To 80%
Threshold 500
2x200 @:15-20s Rest Free Pull -Threshold 80/90% of Max Heart
1x100 Free Swim Same Effort As 200's
V02 600
2 Rounds
3x100 @:15-20s Rest
#1. Even Pace-Maintain 85/90% of Max Heart
#2. Build By 25, Starting at 80% Heart Rate, Ending at 90%
#3. Negative Split , 85%-90%
*Masters Minute Between Rounds
Active Recovery
1x100 (Swim, Kick or Pull)
Tempo(Increased Stroke Cycle) 400
2 Rounds
1x100 @:15s Rest -50 Smooth(70%) -50 Increased Tempo(75%)
1x100 @:15s Rest -50 Tempo(75%) -50 Smooth(70%)
Aerobic 500
4x50 @:10-15s Rest Pull #1.-3 Breathing 3/5/7 Per 50 #4 Backstroke
6x50 @:10-15s Rest Ascend 1-3,4-6
Cool Down 200/5:00
4x50 Choice
