Warm-Up 800/18:00
200 loosen
100 Backstroke
4 x 50 drill (one of each: Catch-up, Fingertip drag, One-arm, Fist drill) @1:00-1:30
4x50 I.M.O @1:15-1:45
4x25 Sprint Cycle @:30-1:00
Pull Set 1000/20:00
4 x 100 pull with pads and buoy, 1:15-2:15 *No more than 10 seconds rest.
2 x 200 Choice Pull equipment-As 50, Fast, 50 Smooth @3:00-4:00
4x50 Pull Desc. 1-4 @:45-1:15
Speed Set 800/18:00
4x50 free sprint W/ Fins @:50-1:30
2x100 I.M Fast, 30 Secs Rest in between
4x25 OTB All out Choice Stroke
6x50 Free Desc 1-3,4-6 Choice Equip. @:45-1:30
Kick Set 600/13:00
200 free kick w/ Board @4:00
2x100 breast kick w/ Board @2:00-2:30
4x50 free kick Choice of fins, alternating between 25 easy and 25 Fast kick @1:00
Endurance 600/12:00
1x200 alternating -50 breathing every 3 Breaths and 50 breathing every 5 breaths @3:00-4:00
1x200 80% @3:00-4:00
1x200 negative spit @3:00-4:00
Cool-Down 200/4:00
1x100 Free
1x100 Back
84 Minutes 4000 Yards
