Warm up 900/18:00
300 loosen
200 Kick
4x50 @ 1:00 Desc. 1-4 or im D/S
2x Sprint Cycles 1 Free 1 No Free
Kick 300/9:00
12x25 @:45 Sprint Flutter kick to the middle into steady kick past half
Aerobic/Speed 1050/20:00
300 Pull-Bilateral Breath @6:00
3x100 O-Free E-Back @1:30-2:00
6x50 Desc. 1-3 @1:00
6x25 Stroke Cycle @:30
2x25 4 Strokes fast Into smooth Free
2x25 6 Strokes fast
2x25 8 Strokes fast
Speed 1400/28:00
2x Round 1 Fins Round 2 Fin and Paddles
4x100 @2:00 Best Average
4x50 @1:00 Desc 1-4
4x25 @:30 All out
Warm down 400/7:00
200 Swim
100 Kick
100 As 50 Scull/50swim
4000 Yards 82 Minutes