Warm-Up 600/10:00
200 Swim
100 Kick
100 Pull
8x25 Sprint Cycle @:30
Drill 600/12:00
6x100 @1:30-2:00
-Odds 50 Catchup 50 3 Strokes 3-second glide
-Evens 50 Fist Drill 50 Finger Tip Drag
Over Distance 1800/36:00
3x(2x100+300+2x50)
100=Pull @ 1:30-2:00
300=Swim @5:30-6:00
50= Kick @ 1:00-1:15
Speed 500/15:00
10x50 Best Average Free @1:30
Cool Down 200/4:00
200 Smooth
3600 Yards 77 Minutes