W-U 1000 22:00
300 loosen
8x25 Choice Stroke -25 Drill -25 Build @:30-45
4x75 I.M.O K/D/S @2:00-2:15
4X50 Desc.1-4 @:45-1:30
Drill 600/12:00
4x(1x100) Free Drill @1:40-2:30
#1.Zipper Drill#2. Finger tip Drag#3.3 Strokes 6 Kicks #4.Catch-up Drill (Touch Thumbs)
4x50 w/ Fins Underwater Max Freestyle @50:1:30
Main Set 2000/40:00
2 x 200 free 80% Max Effort. @3:15-4:00
2 x 100 free Descend Each 100 to Fast @1:10-2:00
2 x 50 free sprint (Fins Optional) @1:30
2 x 250 free 80% Max Effort @ 3:00-5:00
2 x 50 free sprint (Fins Optional) @1:30
2 x 100 freestyle free Descend Each 100 to Fast @1:15-2:00
2 x 200 freestyle 80% Max effort @3:15-4:00
2 x 50 free sprint (Fins Optional) @1:00
Cool Down 300/6:00
1x100 Kick
1x200 Choice
300 loosen
8x25 Choice Stroke -25 Drill -25 Build @:30-45
4x75 I.M.O K/D/S @2:00-2:15
4X50 Desc.1-4 @:45-1:30
Drill 600/12:00
4x(1x100) Free Drill @1:40-2:30
#1.Zipper Drill#2. Finger tip Drag#3.3 Strokes 6 Kicks #4.Catch-up Drill (Touch Thumbs)
4x50 w/ Fins Underwater Max Freestyle @50:1:30
Main Set 2000/40:00
2 x 200 free 80% Max Effort. @3:15-4:00
2 x 100 free Descend Each 100 to Fast @1:10-2:00
2 x 50 free sprint (Fins Optional) @1:30
2 x 250 free 80% Max Effort @ 3:00-5:00
2 x 50 free sprint (Fins Optional) @1:30
2 x 100 freestyle free Descend Each 100 to Fast @1:15-2:00
2 x 200 freestyle 80% Max effort @3:15-4:00
2 x 50 free sprint (Fins Optional) @1:00
Cool Down 300/6:00
1x100 Kick
1x200 Choice
3900 Yards 80 minutes