Warm-Up 1200/31:00
300 Loosen
12x25s k/d/s by 25 I.M Order @:45
200 Kick
8x25 Choice Drill @:40-45
100 Pull
4x25 Sprint Cycle @:45-1:00
Drill Set 600/12:00
4x(50+100)
50= Drill (R1 Catch-up.R2 3 Strokes 1-3 second glide.R3 Finger tip Drag -High Elbows. R4 Flick Drill @1:00
100=Build to Fast Free @ 2:00
Pull 1100/13:00
10x50 Pull 1-5 Pad Buoy 6-10 Pads Fins @1:00
4x25 Fast @:45
Mid Distance Choice Equip 1000/20:00
1x300@6:00-6:30
2x200@4:00-4:30
3x100@ 1:45-2:00
Cool Down
1-4 Min Float
300 Loosen
12x25s k/d/s by 25 I.M Order @:45
200 Kick
8x25 Choice Drill @:40-45
100 Pull
4x25 Sprint Cycle @:45-1:00
Drill Set 600/12:00
4x(50+100)
50= Drill (R1 Catch-up.R2 3 Strokes 1-3 second glide.R3 Finger tip Drag -High Elbows. R4 Flick Drill @1:00
100=Build to Fast Free @ 2:00
Pull 1100/13:00
10x50 Pull 1-5 Pad Buoy 6-10 Pads Fins @1:00
4x25 Fast @:45
Mid Distance Choice Equip 1000/20:00
1x300@6:00-6:30
2x200@4:00-4:30
3x100@ 1:45-2:00
Cool Down
1-4 Min Float
3900 80Minutes