Warm up 900/20:00
300 Loosen Mix Up Strokes
4x75@:15s Rest I.M Order Kick/Drill/Swim
4x50 @:15s Rest Descend 1-4
4x25 @:15s Rest Sprint Cycle (-25 ½ Fast ½ Easy -25 ½ Easy ½ Fast -25 Build -25 Sprint)
Fly 500/15:00
1x100 @:15s Rest I.M
4x25 @:10s Rest Fly Drill, 3Right 3Left 3Full
4x25 @:10s Rest Fly Drill ,4Kicks 1 Pull
2x50 @:10-15s Rest -25 Fly Build -25 Free Smooth
4x25 @:10-15s Rest -Odds Fast Fly -Evens Smooth Free
Backstroke 700/20:00
4x50 @:10-15s Rest Backstroke Drill-25 Double Arm Backstroke -25 3/6/3
1x200 @:20-30s Rest Backstroke Build through the entire 200
4x25 @:10-15s Rest Streamline U/W As Far as Possible than swim smooth Backstroke
4x50 @:10-15s Rest Descend 1-4
Breaststroke 800/20:00
4x50 @:10-15s Rest -Odds 2 Kicks 1 Pull -Evens 1 Pull 3 Second Glide
3x100 @:15s Rest -50 1 Pull 3 Second Glide -50 Breast Build
4x25 @:10-15s Rest Breast Sprint Cycle
1x100 @ Breaststroke -last 50 Double Pullout's off the wall
Freestyle 800/20:00
4x50 @:10-15s Rest Free -Odds Catch Up Drill -Evens 3 Stroke 6 Kicks
3x100 @:10-15s Rest -25 As Few Strokes as possible -25 As Few Breaths as possible -25 Build -25 Smooth
4x25 @:10-15s Rest Sprint Cycle
1x200 Pull Breathing 3/5/7/5 by 50
Cool Down 200/5:00
4x50 Choice
100 Mins 3900 Yards
