Warm-Up 1100 25:00
300 Loosen
4x50 I.M 12.5 Yards each Stroke. @1:15-1:30
8x50 @1:00-1:30
-O Choice Kick
-E Delayed Stroke Freestyle
4x25 Sprint Cycle @ 40-1:00
Back Stroke 500/11:00
1x150 -Fist Drill and 3/6/3 by 50 @2:30-3:00
2x100 Build each 25 To Fast @2:30
3x50 Max Underwaters 1:00-1:30
Pull 500/12:00
10x50 @ 1:00-1:30
-Odds Back Stroke
-Evens Freestyle
Main-Set (Choice Equip) 1500/33:00
15x100
1-2 Smooth @1:45-2:15
3-5 All Out @1:45-2:15
6-7 Smooth @1:45-2:15
8-10 - 50 build- 50 All Out @1:45-2:15
11-12 Smooth @1:45-2:15
13-15 -as 6x50 All out @1:30
300 Loosen
4x50 I.M 12.5 Yards each Stroke. @1:15-1:30
8x50 @1:00-1:30
-O Choice Kick
-E Delayed Stroke Freestyle
4x25 Sprint Cycle @ 40-1:00
Back Stroke 500/11:00
1x150 -Fist Drill and 3/6/3 by 50 @2:30-3:00
2x100 Build each 25 To Fast @2:30
3x50 Max Underwaters 1:00-1:30
Pull 500/12:00
10x50 @ 1:00-1:30
-Odds Back Stroke
-Evens Freestyle
Main-Set (Choice Equip) 1500/33:00
15x100
1-2 Smooth @1:45-2:15
3-5 All Out @1:45-2:15
6-7 Smooth @1:45-2:15
8-10 - 50 build- 50 All Out @1:45-2:15
11-12 Smooth @1:45-2:15
13-15 -as 6x50 All out @1:30
Cool Down 200/4:00
8x25 Ez
3800 Yards 85 Minutes