W-U 900/18:00
300 Loosen
2x100 Choice Stroke @1:45-2:00
6x50 I.M Switch Or Desc. 1-3,4-6 @1:00-1:20
4x25 Sprint Cycle @:30-:45
Speed and Over Distance 2150/42:00
2 x 300 Smooth Free @6:00
2 x 50 smooth kick @1:15-1:30
3 x 200 Moderate Free @4:00
2 x 50 easy Freestyle kick @1:15-1:30
4 x 100 Free 80% Max Effort @1:30-2:00
2 x 50 Smooth Free kick @1:15-2:00
5 x 50 All out Freestyle @1:00
Active Recovery 300/8:00
300 Smooth as 50 Kick 50 Swim
Pull 400/8:00
8x50 Pull with Pads and Buoy @1:00
Speed 300/6:00
300 as 25 Heads up Free 25 Catch-Up Drill 25 Sprint
Cool Down 100/2:00
100 Ez
84 Minutes 4150 Yards
