Warm-Up 700/17:00
300 As 200 Free 100 Back @6:30
200 Kick W/ Board I.M Order @5:30
100 Pull Free @2:00
4x25 Sprint Cycle @ :45
10-Min Swim 500/10:00
Swim For 10 Mins Straight
Count your laps.
Pull/Swim-Neg Split 1200/24:00
4x(2x100 Free #2nd 100 3-5 Seconds Faster than #1 @1:30-2:30
(4x25- Odds Sprint - Evens Smooth @ :30-:45
300 As 200 Free 100 Back @6:30
200 Kick W/ Board I.M Order @5:30
100 Pull Free @2:00
4x25 Sprint Cycle @ :45
10-Min Swim 500/10:00
Swim For 10 Mins Straight
Count your laps.
Pull/Swim-Neg Split 1200/24:00
4x(2x100 Free #2nd 100 3-5 Seconds Faster than #1 @1:30-2:30
(4x25- Odds Sprint - Evens Smooth @ :30-:45
Rounds #1#3 Pull w/ Buoy / #2#4 Swim
Kick/Power 1050/24:00
6x(1x100 Steady Free Kick W/ Fins Build last 25 To Sprint @2:30-3:30
(1x75 Free W/ Paddles Over Kick @2:00-2:30
Speed/400/10:00
8x(2x25) @:30-:45
25(1) Build
25(2) Sprint
Choice of stroke
Cool Down 100/2:00
100 Smooth
Kick/Power 1050/24:00
6x(1x100 Steady Free Kick W/ Fins Build last 25 To Sprint @2:30-3:30
(1x75 Free W/ Paddles Over Kick @2:00-2:30
Speed/400/10:00
8x(2x25) @:30-:45
25(1) Build
25(2) Sprint
Choice of stroke
Cool Down 100/2:00
100 Smooth
3950 Yards 87 Minutes