Warm-Up 1000/20:00
300 Loosen
I.M by round Or choice stroke.
(1x50 Kick @1:00
4x (1x50Drill @1:00
(1x50build @1:00
4x25 Sprint cycle @:30
Kick/Pull 1000/16:00
4x100 kick-Build by 100 @1:30-2:00
4x150 100 Build 50Drop Pull Buoy-Over Kick 2:00-2:30
Speed 1600/36:00
(4x25 Fast Or Heads up Br w/Flutter kick@:45
(30Sec Rest
4x(1x100 Fast Free@2:00
(1x50 EZ @1:00
Speed #2
4x(2x50 @1:00 Fast
(1x50 @1:00 EZ
Warm Down 400/8:00
200 Loosen
100 Kick
100 As 50 Scull 50 Swim
300 Loosen
I.M by round Or choice stroke.
(1x50 Kick @1:00
4x (1x50Drill @1:00
(1x50build @1:00
4x25 Sprint cycle @:30
Kick/Pull 1000/16:00
4x100 kick-Build by 100 @1:30-2:00
4x150 100 Build 50Drop Pull Buoy-Over Kick 2:00-2:30
Speed 1600/36:00
(4x25 Fast Or Heads up Br w/Flutter kick@:45
(30Sec Rest
4x(1x100 Fast Free@2:00
(1x50 EZ @1:00
Speed #2
4x(2x50 @1:00 Fast
(1x50 @1:00 EZ
Warm Down 400/8:00
200 Loosen
100 Kick
100 As 50 Scull 50 Swim
4000 Yards 82 Minutes.