Warm-Up 900 24:00
200 Loosen
8x25 Kick -O Flutter -E Breast Kick @:45-1:00
4x50 Desc. 1-4 @:50-1:30
4x25 I.M Order @:40
4x50 -Odds Drill -Evens Build @:50-1:15
4x25 Sprint Cycle @ :40-1:00
Free Tech 500/12:00
4x50 Catch-up @:50-1:30
2x50 Fingertip Drag @:50-1:30
2x50 Fist Drill @:50-1:30
4x25 Front Scull @:50-1:30
Pull/Speed 1000/24:00
4x150 Pull w/ Pads And Buoy Desc 1-4 Drop buoy for last 50 and engage legs @ 2:50-3:30
4x75 Pull W/ Pads Desc 1-4. @ 1:15-2:00
4x50 Free, fast @ :45-1:00
4x25 Sprint choice stroke @ :30-1:00
Power/Endurance 1000/25:00
1x200 Free Desc 1-4. by 50 @3:30-4:00
4x50 -25 I.M-25 Free @1:15-1:30
4x100 Free @1:30-2:00, Pick a moderate pace and hold it
4x50 Free @-25 I.M-25 Free @1:15-1:30
200 Free @3:30-4:00
Speed 400/10:00
8x25 -Odd All Out -Even Recover:30-:45
4x50 Choice Stroke Fast @1:30
Cool Down 200/4:00
8x25 Dolphin Dive.
4000 Yards 99 Minutes
