Warm-Up 900/22:00
200 Free
2x100 Pull- #1 Free #2 Back @2:00
4x50 Kick -25 Butterfly-25 Freestyle Kick @1:15-1:30
8x25 I.M @:45-:100
4x25 Free Desc. 1-4 @:30-:45
Freestyle Drill 500/10:00
2 Rounds
2x25 Choice Scull @:45-1:00
2x50 Catch-Up @ 45:-1:15
4x25 Distance Per Stroke Freestyle @ :30
Freestyle Kick W/ Fins 700/19:00
1x100 Desc. Free Kick @ 2:30
4x75 All-out Free kick @ 2:00-2:30
1x300 Casual Kick, Push and Glide off walls
Freestyle Pull 900/18:00
3 Rounds
1x150 Freestyle Build Each 50 @2:45-3:00
3x50 Strong Free @:1:00
Aerobic 500/10:00
5x100 10 Secs Rest After Each
Best Average Free-Choice Equip. 400/16:00
8x50 @ 1:30
Cool Down/2:00
100 Smooth
200 Free
2x100 Pull- #1 Free #2 Back @2:00
4x50 Kick -25 Butterfly-25 Freestyle Kick @1:15-1:30
8x25 I.M @:45-:100
4x25 Free Desc. 1-4 @:30-:45
Freestyle Drill 500/10:00
2 Rounds
2x25 Choice Scull @:45-1:00
2x50 Catch-Up @ 45:-1:15
4x25 Distance Per Stroke Freestyle @ :30
Freestyle Kick W/ Fins 700/19:00
1x100 Desc. Free Kick @ 2:30
4x75 All-out Free kick @ 2:00-2:30
1x300 Casual Kick, Push and Glide off walls
Freestyle Pull 900/18:00
3 Rounds
1x150 Freestyle Build Each 50 @2:45-3:00
3x50 Strong Free @:1:00
Aerobic 500/10:00
5x100 10 Secs Rest After Each
Best Average Free-Choice Equip. 400/16:00
8x50 @ 1:30
Cool Down/2:00
100 Smooth
4000 Yards 94 Minutes