Warm-Up 700/14:00
200 Swim
100 Backstroke Or I.M.
100 Pull
100 Kick
8x25 @:30 12.5Fast 12.5 Smooth
Kick-Stroke 600/14:00
4x 1x100 Kick @2:30
2x25 Drill @:30
I.M Or Choice Stroke with Speed 1000/20:00
4x(100+3x50)
100= I.M or 50 Free 50 No Free
50(1) Drill
50(2)Build 50(3)Fast
100@2:00
50@1:00
I.M or Choice Stroke 1100/23:00
2x200 Drill Swim I.M OR pull @4:00-4:30
8x50 25-I.M 25-Free or Choice Stroke Desc. 1-4 @ 1:00
12x25 I.M.O or 1Smooth 2F Choice stroke
Cool Down 100/2:00
100 Smooth
3500 Yards 73 Minutes
