Warm-Up 850/21:00
200 loosen
150 pull
4x75 k/d/s I.M.O or choice stroke @1:30-2:00
2x25 scull @1:00
2x75 Choice Stroke build each 75 @1:30-2:00
4x25 sprint cycle @:45
Pull 600/12:00
3x200 Pull Desc. 1-3 @3:30-4:30
Drill/ 300/6:00
6x50 Drill/Build @:55-1:15
Kick 600/17:00
4x(Kick W/ Fins)
1x75 Build @ 2:00
1x50 Smooth @ 1:30
1x25 Fast @:45
Main Set 1400 28:00
6x100 desc. 1-3,4-6 @1:40-2:15
10x50(Fins) -O Fast -E Recover @:55-1:15
12x25 @ (Fins) 1 Fast 2 Recover @:30
Cool Down 200/5:00
8x25 Your Choice Cool Down
200 loosen
150 pull
4x75 k/d/s I.M.O or choice stroke @1:30-2:00
2x25 scull @1:00
2x75 Choice Stroke build each 75 @1:30-2:00
4x25 sprint cycle @:45
Pull 600/12:00
3x200 Pull Desc. 1-3 @3:30-4:30
Drill/ 300/6:00
6x50 Drill/Build @:55-1:15
Kick 600/17:00
4x(Kick W/ Fins)
1x75 Build @ 2:00
1x50 Smooth @ 1:30
1x25 Fast @:45
Main Set 1400 28:00
6x100 desc. 1-3,4-6 @1:40-2:15
10x50(Fins) -O Fast -E Recover @:55-1:15
12x25 @ (Fins) 1 Fast 2 Recover @:30
Cool Down 200/5:00
8x25 Your Choice Cool Down
3950 Yards Minutes 89 Minutes
