Warm Up
1 x 300 [200 Loosen + 100 Social Kick] @ 8:00
Aerobic Kick Set on Back w/ Fins
1 x 200 'Mod' [75 FR K + 25 FL K] @ 2:40
2 x 150 'Mod-Hard' [50 FR K + 25 FL K] @ 2:00
3 x 100 'Hard' [25 FR K + 25 FL K] @ 1:20
Drill Progression Set
4 x 50 [2 x 50's as Drill 1 + Drill 2 | 2 x 50's as Drill + Sw] @ 1:00
Aerobic Free-Fly Set w/ Stroke Count Focus
12 x 25 as 5 Strong FL @ :25 1 Perfect FR @ :35
3 x 200 @ 2:35
[1 - Smooth FR 2 - 25 Strong FL / 25 Smooth FR 3 - 50 Strong FL / 50 Smooth FR]
1 x 100 Active Recovery @ Reset
Race Strategy Pre-Set
2 x 75 [1 - FL Descend 25's 1-3 2 - Perfect Tech FR] @ :15 Rest
3 x 50 [1 - Make A Move 2 - Perfect Tech 3 - Make A HARDER Move] @ :20 Rest
4 x 25 [Odds: Smooth FR Evens: Fast FL] @ :25 Rest
1 x 100 Active Recovery @ Reset
Main Set
4 x 50 [Odds: Smooth Evens: 200 Pace] @ 1:00
8 x 25 [Odds: Smooth Evens: 100 Pace] @ :40
1 x 200 Active Recovery @ Reset
3 x 50 [1: 200 Pace + 1 2: 200 Pace 3: 200 Pace -1] @ 1:05
6 x 25 [Odds: Smooth Evens: 100 Pace -1] @ :45
1 x 200 Active Recovery @ Reset
2 x 50 [1: 200 Pace - 1 2: 37.5 @ 100 Pace] @ 1:10
4 x 25 [Odds: Smooth Evens: VERY Fast] @ :50
Underwater Set w/ Fins 2x
12 x 25 [1 Sw / 1 Fast UW 2 Sw / 2 Fast UW 3 Sw / 3 Fast UW] @ :20
Warm Down
6 x 50 @ :50
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