Warm-Up 900/20:00
200 Loosen
4x50 Kick @1:15-2:00
2x100 I.M@2:00-2:30
200 Free Pull
4x25 @40
Main-Set (Choice Equip, Choice Stroke)2400/50:00
4(4x150)@2:00-4:00
Round 1 Desc. 1-4.
Round 2 Negative Split by 75
Round 3 100 Build 50 Fast
Round 4 75 Build 75 Fast
*30 Seconds in between Each Round
*10-15 Seconds in between Each 150
*Challenge!Try to do one round no Free
Drill 400/12:00
2x50 Free Drill -Zipper W/ Fingertip Drag @ 1:00-1:30
2x50 Backstroke Drill -Swap Over @ 1:15-1:45
2x50 Free Drill 1 Potatoe 2 Potatoe 3 Potatoe @ @ 1:00-1:30
2x50 Breaststroke Drill- Breast Stroke arm W/ a Dolphin Kick @1:20-2:00
Cool Down 200/4:00
200 EZ
3900 Yards 86 minutes