W-U 900/20:00
300 Loosen
100 Kick
100 Pull
100 I.M
4x50 Desc. 1-4. @45-1:00
4x25 Sprint Cycle @:45
Pre Set 800/24:00
4x50 - 25 Catch-up Drill w/Fingertip Drag Drill. @1:00-1:30
8x25 Kick @:45-:1:00
4x50 free Alternate the sides you breathe to @1:00-1:30
8x25 Kick @:45-:1:00
Main 1350/26:00
2x
2x150 Pull @ 3:00-3:30
2x100 Swim @ 1:30-2:30
1x50 Smooth @:45-1:00
1x25 Fast @:30
1x50 Smooth @:45-1:00
1x25 Fast @:30
Main Set 2 700/ 16:00
4 x 75 @1:45-2:30
-O Free Desc. by 25
-E 50 Smooth free, 25 Fast No Free
1x100 easy pull
4 x 75 @1:45-2:30
-O Free Desc. by 25.
-E 25 easy free-50 No Free
Cool Down 200/4:00
8x25 Choice
3950 Yards 90 Minutes
