W-U 1000 22:00
200 free
100 I.M
100 Back
4x50 Kick @1:15-2:00
2x100 Pull 1 Free 1 Backstroke @2:00-2:15
4x25 Sprint Cycle Choice Stroke @:45
200 free
100 I.M
100 Back
4x50 Kick @1:15-2:00
2x100 Pull 1 Free 1 Backstroke @2:00-2:15
4x25 Sprint Cycle Choice Stroke @:45
Backstroke Drill 500/18:00
4x
1x25 right arm backstroke @:40-1:00
1x25 left arm backstroke @40-1:00
1x25 3 strokes right arm, 3 strokes left arm backstroke @40-1:00
1x25 Pretty Backstroke @40-1:00
1x25 Backstroke Build to Fast Finish @40-1:00
Main Set (choice Equip)2000/42:00
2x Round1 50/25=Free. Round 2 50/25= Backstroke
2x100 Free 2nd 100 Faster than 1st @1:40-2:15
6x50 Desc 1-3, 4-6 @45-1:15
1x200 Free Neg Split by 100 3:30-4:00
4x50 -O Fast - E Recover @45-1:15
1x25 Fast @:30
1x75 recover.@2:00
2x Round1 50/25=Free. Round 2 50/25= Backstroke
2x100 Free 2nd 100 Faster than 1st @1:40-2:15
6x50 Desc 1-3, 4-6 @45-1:15
1x200 Free Neg Split by 100 3:30-4:00
4x50 -O Fast - E Recover @45-1:15
1x25 Fast @:30
1x75 recover.@2:00
Pull 500/ 10:00
10x50 Pull w/ Fins ( change up Strokes) @ 50:1:15
-O Smooth
-E Build to Fast
10x50 Pull w/ Fins ( change up Strokes) @ 50:1:15
-O Smooth
-E Build to Fast
Cool Down 100/4:00
2-4 min float or 100 Ez
2-4 min float or 100 Ez
4100 Yards 96 Minutes