1x300 Loosen
2x100 Kick @2:15
3x100 -O Pull -E I.M @ 2:00
4x25 Sprint Cycle @:45
5x50's -O Free -E No Free @1:00-1:15
6x100's Free Pull @1:45-2:00
7x50 Back stroke @1:00-1:15
8x25 -O Heads Up Breast - Evens Heads up Free @:45
9x50 I.M Switch@1;00-1:15
10 Minute Swim or Kick
11x25 W/ Fins Choice Stroke-Fast ( Float back to Shallow end at end of set) @:45-1:00
12x25 Dolphin Dive @:30
2x100 Kick @2:15
3x100 -O Pull -E I.M @ 2:00
4x25 Sprint Cycle @:45
5x50's -O Free -E No Free @1:00-1:15
6x100's Free Pull @1:45-2:00
7x50 Back stroke @1:00-1:15
8x25 -O Heads Up Breast - Evens Heads up Free @:45
9x50 I.M Switch@1;00-1:15
10 Minute Swim or Kick
11x25 W/ Fins Choice Stroke-Fast ( Float back to Shallow end at end of set) @:45-1:00
12x25 Dolphin Dive @:30
3625 Yards 78 Minutes
