Warm-Up 900/ 29:00
4x100 -100 Swim -100 Pull @1:40-2:10
4x75 I.M No Fly @ 2:00
4x50 -25 Catch-Up -5 deep end bobs -25 Lowest stroke count possible @ 15 Seconds Rest
4x25 Sprint Cycle @:40-45
Drill 600/16:00
8x75 @ 2:00
-25 6k Switch
-25 25 Front Scull
-25 U/W max
Break Outs (Choice Stroke) 800/16:00
8x(75+25)
75= 2/3, 3/4, 4/5 Strokes Fast by 25 @1:15-1:30
25 = All Fast @:30
Kick/Active Recovery (Fins) 500/10:00
5x100 @ 1:45-2:15
25 Kick All out
75 Smooth
Speed Play 700/14:00
7x100 @ 1:40-2:10
-25 2/3 Strokes Fast
-25 15 Yards Fast
-25 Smooth
-25 All out Last 10 Yards
Cool Down 200/4:00
200 Ez
3700 Yards 89 Minutes
4x100 -100 Swim -100 Pull @1:40-2:10
4x75 I.M No Fly @ 2:00
4x50 -25 Catch-Up -5 deep end bobs -25 Lowest stroke count possible @ 15 Seconds Rest
4x25 Sprint Cycle @:40-45
Drill 600/16:00
8x75 @ 2:00
-25 6k Switch
-25 25 Front Scull
-25 U/W max
Break Outs (Choice Stroke) 800/16:00
8x(75+25)
75= 2/3, 3/4, 4/5 Strokes Fast by 25 @1:15-1:30
25 = All Fast @:30
Kick/Active Recovery (Fins) 500/10:00
5x100 @ 1:45-2:15
25 Kick All out
75 Smooth
Speed Play 700/14:00
7x100 @ 1:40-2:10
-25 2/3 Strokes Fast
-25 15 Yards Fast
-25 Smooth
-25 All out Last 10 Yards
Cool Down 200/4:00
200 Ez
3700 Yards 89 Minutes