Warm-up 1600/ 30:00
400 pull
300 kick
200 I.M. Kick/Swim
100 Fly Or No Freestyle
4x25s sprint cycle @:30
Free Technique 400/10:00
8x50s @ 1:10 -1:20
2xScull
2xU/w water recovery
2xHeads up fs/Water polo Freestyle
2xCatchup w/over kick
Aerobic/Light Speed 1800/36:00
Round 1 Free
Round 2 I.M Or Backstroke
2x (4x100s Max E @1:30-2:00
(2x100 kick @2:00-2:30
(6x50 Desc.1-3 or I.M around @1:00
Warm Down 400/6:00
400 Loosen
