Warm-Up 900/ 20:00
300 loosen
100 Kick
200 Back
4x50 -25 Drill -25 Build:45-1:15
4x25 Sprint Cycle @:40-1:00
Drill 400 /8:00
4 x 50 Free Drill -O Catch-Up (Touch thumbs) -E Zipper Drill
4 x 50 Backstroke Drill -O Single-arm, -E 3 strokes 6 Kicks
Main Set 2400/45:00
4x150 Pull W/ Pads Focus on High Tempo and Strong Catch @2:20-3:30
8x100 Fins 1 on 1 off @1:10-2:15
4x200 Breathing every 3/5/7/9 By 200 @2:20-3:30
4x50 Fast Kick W/ Fins @ 1:00-1:30
Cool Down 200/4:00
200 -as 50 Free 50 back
77 Mins 3900 Yards
