Warm-Up 900/18:00
300 Loosen
6x50 @1:00 Desc 1-3 OR I.M Switch
4x75 @1:30 25 Scull 50 Swim
Speed 800/16:00
2x
4x50 @1:00
2x100 Kick Build by 2 @ 2:00-2:30
1.25 Fast-25EZ
2.25 EZ-25Fast
3. EZ
4. Fast
Aerobic 1200/24:00
2x
6x100 @2:00
Desc. 1-3-4-6
R1 Pull R2 Fins
Speed(Fins) 500/10:00
10x50 @1:00
Build 1-4,5-8
9,10 All out
Cool Down 200/4:00
200 Loosen
1.25 Fast-25EZ
2.25 EZ-25Fast
3. EZ
4. Fast
Aerobic 1200/24:00
2x
6x100 @2:00
Desc. 1-3-4-6
R1 Pull R2 Fins
Speed(Fins) 500/10:00
10x50 @1:00
Build 1-4,5-8
9,10 All out
Cool Down 200/4:00
200 Loosen
72 Minutes 3600 Yards
