W-U 800 /16:00
4x50 free@ :55-1:15
4x50 kick @ :55-1:15
4x50 Pull @:55-1:15
4x50 No Free @ :55-1:15
Drill 400/8:00
2x50 Single arm freestyle @ 1:00-:1:20
2x50 Bilateral breathing 1:00-:1:20
2x50 Catch-up @1:00-:1:20
2x50 fist drill on @1:00-:1:20
Main 2400 50:00
4x100 Desc. 1-4 @1:30-2:15
2x200 80% effort @3:00-4:00
8x50 Desc. 1-4 5-8 @:50-1:15
2x200 Pull @3:00-4:00
4 x 100 kick @ 3:00-3:30
8 x 75 desc 1-4 5-8 @1:15-1:30
Cool down 200/4:00
8x25 Choice
3800 Yards 78 Minutes
4x50 free@ :55-1:15
4x50 kick @ :55-1:15
4x50 Pull @:55-1:15
4x50 No Free @ :55-1:15
Drill 400/8:00
2x50 Single arm freestyle @ 1:00-:1:20
2x50 Bilateral breathing 1:00-:1:20
2x50 Catch-up @1:00-:1:20
2x50 fist drill on @1:00-:1:20
Main 2400 50:00
4x100 Desc. 1-4 @1:30-2:15
2x200 80% effort @3:00-4:00
8x50 Desc. 1-4 5-8 @:50-1:15
2x200 Pull @3:00-4:00
4 x 100 kick @ 3:00-3:30
8 x 75 desc 1-4 5-8 @1:15-1:30
Cool down 200/4:00
8x25 Choice
3800 Yards 78 Minutes
