Warm-Up 1100/22:00
400 Loosen
300 Kick Or I.M K/D/S
6x50 Desc. 1-3 @ 1:00
4x25 Sprint Cycle @:30
Drill/Pull 300/6:00
6x50 @1:00
-Odds Fist Drill
-Evens 3 Strokes 1-Second Glide
(Or Pull 6x50)
Aerobic 900/ 17:00
6x (1x100 Swim @1:30-2:00
(1x50 kick @ 1:00
Main Set 1000/26:00
4x(3x50+1x100)
50's are all out @1:30
100's Kick Or Loosen @2:00
Cool Down 300/6:00
6x50 Smooth
3600 Yards 77 Minutes