Warm-Up 800/20:00
300 as 50 freestyle 50 back
200 Pull
100 Kick
Technique 900/20:00
4x150 -as 50 Catch-Up Drill 100 Distance per stroke.3:00-3:45
6x50 Free Drill . @1:00-1:15
2x Finger tip Drag Drill 2x 3 Strokes 6 Kicks 2x Zipper Drill.
Speed 1000/22:00
4x50 Free Desc. 1-4 @:50-1:15
6x100 Free Desc 1-3 4-6 @1:30-2:30
4x50 Free Fins All out @1:30
Endurance 900/19:00
3x200 Free Desc. 1-3 @3:15-4:00
4x75 I.M No Free @2:00-2:15
Cool Down 200/ 4:00
2x100 -As 100 Free -100 Back
300 as 50 freestyle 50 back
200 Pull
100 Kick
Technique 900/20:00
4x150 -as 50 Catch-Up Drill 100 Distance per stroke.3:00-3:45
6x50 Free Drill . @1:00-1:15
2x Finger tip Drag Drill 2x 3 Strokes 6 Kicks 2x Zipper Drill.
Speed 1000/22:00
4x50 Free Desc. 1-4 @:50-1:15
6x100 Free Desc 1-3 4-6 @1:30-2:30
4x50 Free Fins All out @1:30
Endurance 900/19:00
3x200 Free Desc. 1-3 @3:15-4:00
4x75 I.M No Free @2:00-2:15
Cool Down 200/ 4:00
2x100 -As 100 Free -100 Back
85 Minutes 3800 yards.
