Warm-Up 700/16:00
2x150 as 100 Free 50 Back @3:00
4x50 Pull @1:00-1:10
100 Kick @2:30-3:00
4x25 Sprint Cycle @:45
Bi-Lateral 450/10:00
9x50 @ 1:00-1:15
3x
1x50 Breathing every 4 to your comfortable side
1x50 Breathing every 4 to your weak side
1x50 breathing every 3 alternate sides
2x150 as 100 Free 50 Back @3:00
4x50 Pull @1:00-1:10
100 Kick @2:30-3:00
4x25 Sprint Cycle @:45
Bi-Lateral 450/10:00
9x50 @ 1:00-1:15
3x
1x50 Breathing every 4 to your comfortable side
1x50 Breathing every 4 to your weak side
1x50 breathing every 3 alternate sides
Main Set 1900/39:00
2 x 200 Pull @ 3:45
1. Smooth 2. Neg Split by 100
3x100 Desc. 1-3 @ 1:40-2:10
1x200 as 25 Free 25 I.M @ 4:30
100 Kick choice 3:00
1x500 Free as 75 smooth + 25 Build 8:00-10:00
4x100 Choice stroke 1. Easy 2. Strong 3. Aerobic 4. AFAP @ 1:40-2:30
Mini speed Set(Fins) 450/ 9:00
100+25+100+50+100+75
100=Smooth @ 1:40-2:10
25,50,75,= All Out @30/1:00/1:30
Warm Down 200/4:00
8x25 Choice
3700 Yards 78 Minutes
2 x 200 Pull @ 3:45
1. Smooth 2. Neg Split by 100
3x100 Desc. 1-3 @ 1:40-2:10
1x200 as 25 Free 25 I.M @ 4:30
100 Kick choice 3:00
1x500 Free as 75 smooth + 25 Build 8:00-10:00
4x100 Choice stroke 1. Easy 2. Strong 3. Aerobic 4. AFAP @ 1:40-2:30
Mini speed Set(Fins) 450/ 9:00
100+25+100+50+100+75
100=Smooth @ 1:40-2:10
25,50,75,= All Out @30/1:00/1:30
Warm Down 200/4:00
8x25 Choice
3700 Yards 78 Minutes