Warm-Up 1000/ 18:00
200 Free
100 Back
200 Pull
100 breast
4x50 Desc. 1-4 @1:00
4x25 Sprint Cycle - Or 4x25 Fly drill 3/3/3 @:40
Mini Set #1 500/13:00
2x(5x50) @1:00-1:15
#1 25 kick/25 free
#2 – 25 drill/25 free
#3 – 25 stroke/25 free
#4 – 50 pull breath every 3
#5 – Build
Mini Set#2 400/10:00
8x50(fins) @ 1:15
- as 25 scull 25 U/W max
Main Set 1500/ 30:00
4 x 150’s free descend 1-4
#1 @ :20 rest, #2 @ :15 rest, #3 @ :10 rest
100 pull recover
4 x 100’s free descend 1-4
#1 @ :15 rest, #2 @ :10 rest, #3 @ :05 rest
100 pull recover
4 x 50’s free descend 1-4
#1 @ :15 rest, 2 @ :10 rest, 3 @ :05 rest
100 pull recover
Cool Down 200/4:00
8x25 Choice
200 Free
100 Back
200 Pull
100 breast
4x50 Desc. 1-4 @1:00
4x25 Sprint Cycle - Or 4x25 Fly drill 3/3/3 @:40
Mini Set #1 500/13:00
2x(5x50) @1:00-1:15
#1 25 kick/25 free
#2 – 25 drill/25 free
#3 – 25 stroke/25 free
#4 – 50 pull breath every 3
#5 – Build
Mini Set#2 400/10:00
8x50(fins) @ 1:15
- as 25 scull 25 U/W max
Main Set 1500/ 30:00
4 x 150’s free descend 1-4
#1 @ :20 rest, #2 @ :15 rest, #3 @ :10 rest
100 pull recover
4 x 100’s free descend 1-4
#1 @ :15 rest, #2 @ :10 rest, #3 @ :05 rest
100 pull recover
4 x 50’s free descend 1-4
#1 @ :15 rest, 2 @ :10 rest, 3 @ :05 rest
100 pull recover
Cool Down 200/4:00
8x25 Choice
3600 Yards 75 Minutes
