Warm-Up 1000/22:00
4x100 @ 1:45-2:15
-O Catch-Up Drill
-E 3 Strokes 1-3 Second glide
4x75 I.M.O K/D/S by 25 @2:00
4x50 25-Scull 25- Stroke Build @1:15-1:30
4x25 Sprint Cycle @:40-1:00
Drill 400/12:00
8x50 @1:15-1:45
-O -25 Heads Up Breaststroke -25 1P 2kicks Breaststroke.
-E - 25 Breaststroke with a butterfly kick. -25 1 regular breaststroke stroke - 1 Breaststroke stroke underwater
Pre-Set 800/20:00
4 Rounds -Odds Free -Evens Backstroke
2x25 Streamline Kick on back @:45-1:00
1x100 Pull w/ Buoy(Pads Optional) @1:45-2:15
1x50(No Buoy/engage legs) Build to Fast @:50-1:15
Main-Set 1300/ 35:00
12x25 Freestyle with Fins All out 10-15 Seconds Rest
4x50 Recover @1:00-1:30
12x25 Back Stroke with fins All out 10-15 Seconds Rest
4x50 Recover @1:00-1:30
12x25 Choice Stroke w/ Fins All out 10-15 Seconds Rest
Cool Down 200/4:00
8x25 Choice
3700 Yards 93 Minutes
