Warm-Up 900/18:00
300 Loosen
2x100Kick @2:00
100 I.M or Pull
4x50 Desc. 1-4 @1:00
4x25 Sprint Cycle @:30
Aerobic 1000/24:00
2x(1x300 1x200 4x25 )
300 Alt. 75 Swim 75 Kick @5:30-6:00
200 Alt. 50 Build 50 Swim 3:30-4:00
4x25 Fins on Fast @:30
Speed 1700/38:00
8x75 As 25 Scull 25 Streamline Kick 25 Build @1:30-2:00
10X50 As 50 Drill 50 Build to Sprint @1:00
24x25 As 3Fast 1 Smooth @:30-40
Loosen 400/8:00
200 Swim
100 Kick
100Scull
4000 Yards 88 Minutes