Warm-Up 600/12:00
300 Loosen
6x50 @ 1:00 I.M Sw/ Or Free Desc. 1-3
Kick/Drill 600/13:00
4x(1x50 Drill -Swim @1:00
(1x100 Kick @2:15
Aerobic 1200/ 24:00
3x100 Pull @ 2:00
2x50 Swim @ 1:00
2x100 Pull @ 2:00
4x50 Swim @1:00
1x100 Pull @2:00
6x50 Swim @1:00
Speed(Fins) 800/16:00
4x200s @4:00 Free Build Each 200 to a Sprint Finish
Warm Down 300/ 6:00
6x50 @1:00 Smooth
71 Minutes 3500 Yards
