Warm-Up 1100/26:00
300 loosen
6x50 I.M Switch @1:15-1:30
4x75 Choice Stroke- 50 Drill 25 Kick @2:15-2:30
8x25 Sprint Cycle @ :40
Main Set 2400/ 56:00
1 x 300 Kick as 75 Quiet (no splash), 25 Fast (all the splash) @10:00-12:00
4 x 200 Free, -Odds: Max Effinciey Free -Evens: build by 50 to Strong/Fast @3:30-4:00
2 x 400 Free 1. Negative split, 2. As 25 DPS, 75 build @7:00-8:00
3 x 100 Desc 1-3. @1:45-2:15
4x50 All Out. @1:30
Cool Down 200/4:00
4x50-25 No Breath -25 Smooth
300 loosen
6x50 I.M Switch @1:15-1:30
4x75 Choice Stroke- 50 Drill 25 Kick @2:15-2:30
8x25 Sprint Cycle @ :40
Main Set 2400/ 56:00
1 x 300 Kick as 75 Quiet (no splash), 25 Fast (all the splash) @10:00-12:00
4 x 200 Free, -Odds: Max Effinciey Free -Evens: build by 50 to Strong/Fast @3:30-4:00
2 x 400 Free 1. Negative split, 2. As 25 DPS, 75 build @7:00-8:00
3 x 100 Desc 1-3. @1:45-2:15
4x50 All Out. @1:30
Cool Down 200/4:00
4x50-25 No Breath -25 Smooth
3700 Yards 86 Minutes
