Warm-Up 900/20:00
2x150 Loosen @3:00
4x75 Pull @1:30-2:00
4x50 Kick @ 1:15
4x25 Sprint Cycle @:30
Drill-Kick 600/16:00
8x50 @ 1:00-1:15
-Odds Scull
-Evens Free Drill (3 Strokes 1-3 Second glide )
8x25 Build Kick @:45-1:00
Aerobic 1600/32:00
4x
2x100 @1:30-2:00
2x50 Desc. 1-2@:45-1:00
4x25 -Odds Fast -Evens Recover @:30
Speed 300/6:00
12x25 @ :30
2 Fast
1 Recover
Cool Down 200/ 4:00
4x50 @1:00 Recover
3600 Yards 78Minutes
