Warm-Up 1050/22:00
2x200 Loosen 3:30-4:00
4x50 I.M.O K/D @1:15-1:30
6x25 Start @ Mid Pool Swim into wall Practice your Flipturn and streamlines.@:40-45
4x50 Desc.1-4 @1:00-1:30
4x25 Sprint Cycle @30:-1:00
Pull/Drill 600/14:00
4 x 50 -25 Right Arm Back -25 left arm back @1:15-1:30
4 x 100 Backstroke pull with buoy focus on rotation @1:40-2:15
Main Set (Choice Equip) 2200/48:00
4 x 200 Free or Back Desc.1-4 Or Free and Back Desc. 1-2, 3-4 @3:00-4:00
8x100 1-4Backstroke 5-8 Free Desc. 1-4@1:30-2:00
8x50 backstroke or Free Best Avg. @1:30
8x25 All out @ :30-45
2x200 Loosen 3:30-4:00
4x50 I.M.O K/D @1:15-1:30
6x25 Start @ Mid Pool Swim into wall Practice your Flipturn and streamlines.@:40-45
4x50 Desc.1-4 @1:00-1:30
4x25 Sprint Cycle @30:-1:00
Pull/Drill 600/14:00
4 x 50 -25 Right Arm Back -25 left arm back @1:15-1:30
4 x 100 Backstroke pull with buoy focus on rotation @1:40-2:15
Main Set (Choice Equip) 2200/48:00
4 x 200 Free or Back Desc.1-4 Or Free and Back Desc. 1-2, 3-4 @3:00-4:00
8x100 1-4Backstroke 5-8 Free Desc. 1-4@1:30-2:00
8x50 backstroke or Free Best Avg. @1:30
8x25 All out @ :30-45
Cool Down 200/4:00
1x50 Bilateral Breathing
1x50 Choice Stroke Focus long relaxed good body position
1x50 Kick
1x50 Choice Stroke Focus on long relaxed good body position
1x50 Bilateral Breathing
1x50 Choice Stroke Focus long relaxed good body position
1x50 Kick
1x50 Choice Stroke Focus on long relaxed good body position
4050 Yards 88 Minutes
