Warm-Up 800/16:00
200 Loosen
6x50 I.M Switch @ 1:00
4x50 Desc. 1-4 @1:00
4x25 Sprint cycle @:30
Kick 600/15:00
12x50 kick @1:00-1:15
-Free Kick
-Fly Kick
Pre-Set 1100/22:00
8x75 Stroke @ 1:30-2:00
-Odds Kick/Drill/Swim By 25
-Evens Build
10x50 Pull @ 1:00
-Odds Paddles
-Evens Paddles/Buoy
Speed-Best Average(W/Choice Equipment) 1400/28:00
5x100 Best average Free @2:00
1x100 Ez Free @2:00
10x50 Best Average Free @ 1:00-1:30
1x100 Ez Free @ 2:00
8x25 All out Free @:30-45
Cool Down 100/2:00
100 EZ
4000Yards 83 Minutes
