Warm Up 1000/22:00
300 swim
200 pull
4 x 50’s kick Desc. 1-4. @ 1:30
4 x 50’s swim Desc. 1-4. @1:00-1:15
4x25 Sprint cycle @ :40
Aerobic 900/20:00
3x(3x100) @ 10-15 Seconds Rest
1 Swim
1 Kick
1 Swim
Pull 200/5:00
4x50 Pull @1:00-1:30
-As 25 Free 25 Back
Aerobic/900 20:00
3x(3x100)@ 10-15 Seconds Rest
1 Kick
1 Swim
1 Kick
Pull 200/5:00
4x50 Pull @1:00-1:30
-as 25 Back 25 Free
Scull 20x25 @ :40(fins) 500/12:00
1- Scull
2-Free DPS
3-Scull
4-U/W Max
Cool Down 200/4:00
200 EZ
88 Minutes 3900 yards