Warm-up 900/22:00
300 Loosen
4x50 Scull or Kick @1:30
6x50 Desc. 1-3; 4-6 or IM Switch @ :1:00-1:30
4x25 Sprint Cycle @:30
Technique 500/12:00
4x50 Zipper W/ Catchup drill @1:30
6x50 @1:00 1:30
As breathing every 3 or 5 Strokes
Main set 2000/40:00
2x
4x100 Odds Free Evens Back @1:30-2:00
4x75 Pull w/ Paddles @1:15-1:30
4x50 Kick Or Best Average @1:00-1:30
4x25 O Smooth E Fast @:30
Cooldown 300/6:00
200 loosen
100 50 scull 50 kick
3700 yards/80Minutes
