Warm-Up 600/12:00
200 Loosen
100 Kick
4x50 Desc 1-4 Or I.M K/S @:1:00
4x25 Sprint Cycle @:30
Main Set 1700/34:00
4x200 @4:00-4:30
1-2Pull-Breathing Every 3(1)/5(2)
3-4 As 25K-25Drill-50Build
3x(3x100) Desc 1-3 @1:30-2:00
R1 Swim R2 Kick Or I.M R3 Fins/Pads
Warm Down 300/6:00
100Swim
100Kick
100Dolphin Dive
2600 Yards 52:00 Minutes