Warm-Up 800/20:00
200 Free
100 Back
100 Kick
3x50 I.M Switch @1:15-1:30
3X50 Free Desc 1-3 @:50-1:15
4x25 Sprint Cycle @:40-1:00
Free Drill 400/10:00
8x50 @1:00-1:15
-O 3/6/3 ( 3 Strokes 6 Kicks)
-E 3 Strokes 1-3 Second Glide.
Pull And Speed 900/20:00
1x300 Pull @ 6:30
2 x 150 no equip Build to 80% @3:00
3 x 100 w/ Fins Fast @2:00
Main Set 1500 30:00
1x200 Breathing every 3 @3:30-4:00
1x150 IM No Free @3:00
1x200 Breathing every 5@ 3:30-4:00
2x150 I.M No Fly @ 3:00
1x200 Breathing every 7 @ 3:30-4:00
3x 150 IM I.M No Fly @ 3:00
Cool Down 200/4:00
4x50 -as 25 No Breath Going down -25 Ez coming back
84 Minutes 3800 Yards