Warm-Up 600/20:00
3x100 Loosen Last 25 Backstroke @1:30-2:30
4x75 I.M.O no fly @ 2:00-3:00
4x25 Scull @ :45-1:00
4x50 Freestyle Pull w/Buoy @1:00-1:30
Kick (Fins Optional) 400/12:00
16x25 Kick 45:-1:00
-Odds Fly/Choice kick
-Evens Free Kick
Drill 900/11:00
2 Rounds
2x50 as Fist Or Catch-Up Drill @ 1:00:1:30
2x75 as-25 R arm Free, 25- L arm Free 25-3 Strokes 6 Kicks Free Style @2:00
2x100 Free w/ Bi lateral Breathing @ 1:30-2:30
Main Set 1800/36:00
3 Rounds
1x250 Freestyle Rest 20 Seconds
1x150 Freestyle Rest 15 Seconds
1x50 Back Stroke Rest 10 Seconds
Cool Down 100/2:00
100 Smooth
81 Minutes 3800