Warm-Up 1050/23:00
3x100 1&3 Drill #2 Swim @ 1:45-2:15
6x50 I.M Switch @1:15-1:30
2x100 #1. W/ Board #2. Streamline kick on back @ 2:30 -3:00
2x75 Build each 75 to Fast @2:00
4x25 Sprint Cycle @:40
Drill 800/16:00
8x100 @ 1:45-2:15
1-2 Push and Glide in Perfect Streamline off every wall
3-4 3-4 Dolphin kicks off every wall
5-6 3-4 Dolphin kicks, 1 Free Cycle Fast.
7-8 3-4 Dolphin kicks, 1 Free Cycle Fast + Alternate your Breathing pattern.
Pull 950/ 24:00
2x100 Pull w/ Pads and Buoy @1:45-2:15
2x75 Kick @2:00-2:30
2x100 Pull w/ Pads and Buoy @1:45-2:15
2x75 Kick @2:00-2:30
2x100 Pull w/ Pads and Buoy @1:45-2:15
2x75 Kick @2:00-2:30
Speed (fins) 850 20:00
3x(125+75+50+25) 2:15-2:30/1:30/1:00/:30
125=3/6/3
75/50/25= Fast!
:30-1:00 Min rest in In-between Rounds
1x25 From a dive
Cool Down 200/4:00
200 Smooth
