Warm Up 900/18:00
4x100Free @2:00 Loosen @2:00
6x50 Desc. 1-3,4-6 OR I.M Switch @:50 -1:00
8x25 Sprint Cycle 1 Free 1 No Free @:30
(Fins)Drill 800/18:00
8x75 By 25 Alligator Drill/Build Free/Kick @1:45
4x50 As 25 Strokes Relaxed 25 Strokes Fast @1:00
Endurance/Threshold 2400/44:00
600 Swim Smooth OR 10 min swim see how far you can go. @10:00
4x150 Build each 50 to sprint @2:30-3:00
400 Smooth Free @6:00
4x100 Best Avg Fast with Fins @1:30-2:00
200 Free Smooth @3:30-4:00
4x50 All out @1:00
Warm Down 100/2:00
100 Loosen
4200 Yards/ 82 Minutes
