Warm-up 900/21:00
3x100 loosen @ 1:30-2:30
6x50 I.M Switch @ 1:20-2:00
4x50 Desc 1-4 @ 1:00-1:30
4x25 Sprint cycle @ :45
Drill 400/12:00
8x50 @1:15-1:30
2xFly- Single Double Single or 4K 1P
2xBack- 3/6/3
2xBreast- 2K 1P
2xFree- Thumb your Thigh
Or Pick and Choose
Pull 800/17:00
4x200 Pull @4:00-4:30
Desc. 1-4
Main Set 1000/35:00
10x100 @ 3:00-4:00
Best Average -W/ Fins
Speed 300/6:00
12x25 @:30
2Cruise
1Fast
Cool Down 100/2:00
100 Choice
3500 Yards 93 Minutes