Warm-Up 900/18:00
300 loosen
6x50 I.M Switch or Pull @ 1:00
200 Swim with Fins Focus on Underwaters @4:00
4x25 Sprint Cycle @:30
Drill/Preset 500/14:00
3×50 Drill-Scull/Build @ 1:15
8×25 Choice Kick w/ Board @ :45-1:00
3×50 Build/Fast @1:00
Main 2550/50:00
4x25 @:25-:30
2x225 Desc 1-2 @3:30-4:00
100 Ez @2:30-3:00
4x25 @:25-:30
3x200 Desc 1-3 @3:15-4:00
100 Ez @2:30-3:00
4x50 :45-1:10
4x175 Desc. 1-4 @2:45-3:00
100 Ez @2:30-3:00
Cool Down 200/4:00
200 EZ
300 loosen
6x50 I.M Switch or Pull @ 1:00
200 Swim with Fins Focus on Underwaters @4:00
4x25 Sprint Cycle @:30
Drill/Preset 500/14:00
3×50 Drill-Scull/Build @ 1:15
8×25 Choice Kick w/ Board @ :45-1:00
3×50 Build/Fast @1:00
Main 2550/50:00
4x25 @:25-:30
2x225 Desc 1-2 @3:30-4:00
100 Ez @2:30-3:00
4x25 @:25-:30
3x200 Desc 1-3 @3:15-4:00
100 Ez @2:30-3:00
4x50 :45-1:10
4x175 Desc. 1-4 @2:45-3:00
100 Ez @2:30-3:00
Cool Down 200/4:00
200 EZ
3950 Yards 86 Minutes