Warm-Up 800/18:00
3x100 Free @ 10-15 Seconds Rest
2x100 pull @ 10-15 Seconds Rest
1x100 I.M @ 30 Seconds Rest
8x25 Free Catchup drill Build to Fast Each 25 @:30-:45
Fins On !
Free Drill 600/22:00
6x50 -25 Streamline kick on back -25 3Strokes 6 Kicks @1:30-2:00
4x50 -25 right arm only hand lead kick on side - 25 Left arm only hand lead kick on side. @1:30-2:00
2x50 Catch-up Drill with an over kick. @1:00-1:30
Pull 1200/24:00
4x R1 Pull w Buoy.R2 Pull w/ Pads and Buoy.R3 Pads and Fins.R4 No equip.
1x100 Perfect Technique Freestyle @1:45-2:30
1x200 Perfect Technique Freestyle @3:30-4:00
Speed Set/Choice Equipment 1000/22:00
4x
1x50 Build @ 1:00
6x25 Fast @:30
1x50 Recover @1:30
Cool Down/4:00
200 Smooth
3x100 Free @ 10-15 Seconds Rest
2x100 pull @ 10-15 Seconds Rest
1x100 I.M @ 30 Seconds Rest
8x25 Free Catchup drill Build to Fast Each 25 @:30-:45
Fins On !
Free Drill 600/22:00
6x50 -25 Streamline kick on back -25 3Strokes 6 Kicks @1:30-2:00
4x50 -25 right arm only hand lead kick on side - 25 Left arm only hand lead kick on side. @1:30-2:00
2x50 Catch-up Drill with an over kick. @1:00-1:30
Pull 1200/24:00
4x R1 Pull w Buoy.R2 Pull w/ Pads and Buoy.R3 Pads and Fins.R4 No equip.
1x100 Perfect Technique Freestyle @1:45-2:30
1x200 Perfect Technique Freestyle @3:30-4:00
Speed Set/Choice Equipment 1000/22:00
4x
1x50 Build @ 1:00
6x25 Fast @:30
1x50 Recover @1:30
Cool Down/4:00
200 Smooth
3800 Yards 90Minutes
