Warm Up 900/ 22:00
4x75 Freestyle Breathing as 3/5/3 @1:30
4x50 Kick @ 1:30
4x50 I.M.O Kick/Swim Or Desc. 1-4 @ 1:30
2x50 Finger-Tip Drag Drill @ 1:00
4x25 Sprint cycle @ :30
Pull Set 800/ 13:00
2 x 150 Pull Bilateral Breath @ 2:00
3 x 100 Pull Descend 1-3 @ 1:30
4 x 50 Paddle Scull 25 Sprint @ 1:00
Speed Set 1600/30:00
1x200 Negative Split @ 4:00
2x 2x100 Desc. 1-2 @ 1:30
4x50 as 25 Build 25 Sprint @1:00
8x25 as 25 Fast 25 Smooth @:30
Finishing speed 400/8:00
1x50 as 25 Fast 25 Easy @ 1:00
2x 1x50 as Easy 25 Fast @ 1:00
1x50 as Smooth @ 1:00
1x50 as Fast @ 1:00
Round 1 Free Round 2 No Free
Warm Down 300/5:00
300 Loosen
4000Yards 78 Minutes
