Warm-Up 1200/26:00
300 Swim
200 Kick
4x75 D/K/S I.M.O or Choice Stroke @2:00
6x50 Desc. 1-3, 4-6 Or I.M switch 1:00
4x25 Sprint Cycle:30
Aerobic /Drill /Speed 1400/24:00
4x( 1x250 Alt 50 Drill 50 Build 5:00-5:30
( 4x25 15 Fast kick 10 Fast swim :30
Fins and Paddles 1000/20:00
4x100 Last one Fast @:1:30-2:00
4x75 Last 2 Fast @1:00-1:30
4x50 Last 3 Fast @1:00
4x25 All Fast:30
loosen 400/8:00
200 Swim
100 Kick
100 Choice
4000 yards 76 Minutes