W-U 900 / 20:00
300 Swim
4x50 Kick @1:15-1:30
2x100 Pull @ 2:00
8x25 (Choice Stroke) Build @ 30-:45
I.M 450/ 14:00
6x75 @ 2:15
#1 25 fly/50 Bk
#2 25bk / 50 Br
#3 25br / 50 Fr
Drill(Fins) 400/ 8:00
4x100 @1:45-2:00
-O Fingertip Drag -E Catch-up Drill (touch your thumbs)
Main Course /1500(Change Equip/ Stroke by Round) 30:00
6x(100+100+50) @1:45-2:00 /1:00
2nd 100 Faster than 1st
50= EZ
Speed(Choice Equip) 400/12:00
4 Rounds
1x25 Build @:30
2x50 Fast @1:00-1:30
1x25 Smooth @:45
Cool Down 200/4:00
200 EZ
3850 Yards 88 Minutes
