Warm-Up 800/16:00
300 Loosen Every 3rd 50 Backstroke
200 kick
6x50 Desc. 1-3,4-6 OR I.M Switch @1:00
Open Water-Drill 400/8:00
8x50 @ 1:00
-Odds 10-20 Strokes Head up and Look for wall
-Evens Eyes Closed. 10-15 Strokes try to swim in a straight line
Over Distance-Pull 900/16:00
3x300 @ 5:00-6:00
-Drop Pull Buoy Last 100 and engage your legs
Aerobic 1000/22:00
4x(150+50+50)
150=Max E Free 2:30-3:00
50①= Increase Tempo + Steady Kick @ 1:00
5②= Even Greater tempo than①+Steady kick@1:30
Speed 400/8:00
8x50 @ 1:00
-Odds 25 All Out25 Drill
-Evens 25 Drill 25 All Out
Cool Down 200/4:00
200 Loosen
3500 Meters 74 Minutes
