Warm-Up 900/18:00
200 Free
200 Choice Stroke
4x50 kick @1:00
4x75 Build each 25 @1:30
Drill 400/8:00
4x(2x50) @ 1:00
Round 1 Catch up
Round 2 Fingertip Drag
Round 3 Fist
Round 4 3 Strokes 6 kicks
Main Set 2400/40:00-48:00 (Desc. W/ Fins)
500 Pull @9:00-10:00
8x50 Desc. 1-4 @1:00
400 Pull @7:00-8:00
6x50 Desc. 1-3 @1:00
300 Pull @ 5:00-6:00
4x50 Desc. 1-4 @1:00
200 Pull @3:00-4:00
2x50 Desc. 1-2 @1:00
200 Free
200 Choice Stroke
4x50 kick @1:00
4x75 Build each 25 @1:30
Drill 400/8:00
4x(2x50) @ 1:00
Round 1 Catch up
Round 2 Fingertip Drag
Round 3 Fist
Round 4 3 Strokes 6 kicks
Main Set 2400/40:00-48:00 (Desc. W/ Fins)
500 Pull @9:00-10:00
8x50 Desc. 1-4 @1:00
400 Pull @7:00-8:00
6x50 Desc. 1-3 @1:00
300 Pull @ 5:00-6:00
4x50 Desc. 1-4 @1:00
200 Pull @3:00-4:00
2x50 Desc. 1-2 @1:00
Cool Down 200/4:00
4x50 Silent swim @1:00
3900 yards 78 Minutes
4x50 Silent swim @1:00
3900 yards 78 Minutes
