Warm-Up 1000 22:00
300 Swim
100 Kick W/ Board
200 Pull
4x25 I.M @ :45
4x50 Choice Drill @1:00-1:15
4x25 Streamline Choice Kick on back @:45-1:00
Kick/Drill 800 20:00
50 Kick @1:15-1:45
50 Catch-Up Drill @1:00
2 x 50 kick :50 @1:15-1:45
100 Free Drill 3 Strokes 1-3 Second Glide 2:00
3 x 50 Kick @1:15-1:45
150 Breathing every 3/5/7 Per 100 on 3:00
4 x 50 Kick @1:15-1:45
Main Set 1800/ 36:00
6x50 Desc. 1-3,4-6 @:55-1:15
1x200 Smooth @4:00
3x100 Desc. 1-3 @1:45-2:15
1x200 Smooth @4:00
2x150 Pull w/ Pads and Fins 3:00-3:30
1x200 Smooth @4:00
1x300 w/ Fins Fast Fast 5:00-6:00
Cool Down 4:00/200
8x25 Choice
4000 Yards 82 Minutes
