Warm-Up 900/23:00
200Free
100Back
4x50 I.M D/S Or Choice Kick @1:30
6x50 Desc. 1-3. 4-6 @1:00-1:30
4x25 sprint Cycle:30-:45
Drill-Speed 900/20:00
6x(3x50) With Fins Moderate to Fast Pace @1:00-1:30
50 Drill Choice
50 Kick Choice
50 Swim All out
Pull-Speed 900/20:00
6x(100+2x25) @ 1:30-2:30/:30-:45
100= Pull
25 =No Equip Build to full speed
Speed 900/20:00
9x(75+25) W/ Fins @1:15-1:30/:40
75= Build W/ Fast kicking
25= All-Out Swim
Cool Down 200/4:00
200 Smooth
200Free
100Back
4x50 I.M D/S Or Choice Kick @1:30
6x50 Desc. 1-3. 4-6 @1:00-1:30
4x25 sprint Cycle:30-:45
Drill-Speed 900/20:00
6x(3x50) With Fins Moderate to Fast Pace @1:00-1:30
50 Drill Choice
50 Kick Choice
50 Swim All out
Pull-Speed 900/20:00
6x(100+2x25) @ 1:30-2:30/:30-:45
100= Pull
25 =No Equip Build to full speed
Speed 900/20:00
9x(75+25) W/ Fins @1:15-1:30/:40
75= Build W/ Fast kicking
25= All-Out Swim
Cool Down 200/4:00
200 Smooth
3800Yards 87 Minutes