Warm-Up 1000/ 22:00
200 Swim
8x25 Streamline Flutter Kick (or hands at side) on your back @:45-1:00
6x50 I.M, Switch @ 1:15-1:30
4x50 Free Desc.1-4 @:50-1:30
4x25 Sprint Cycle @:40-1:00
Drill 400/15:00
8x25- Fly Drill , Single Arm, Double Arm, Single Arm, @ @:30-1:00
(Breath to the side for single arm, breath forward for double arm, Face must be in water before hands touch the water)
4x25 3 Fast Fly Strokes 3 fast Free Strokes , Smooth free the rest of the length @:30-1:00
4x25- Odds Fly - Evens Free @:30-1:00
Aerobic 850/ 18:00
8x75 Free @ 5-10 Seconds Rest ( Pick and uncomfortable pace and try to hold it)
Reset 1:00 ( Put on Choice of Speed Equip)
5x50 Free Desc.1-4 Hold 5 @5-10 Seconds Rest
Endurance-Power 1300/30:00
4x150 Free Pull, Drop Pull Buoy Last 50 and engage legs @:15 Seconds Rest
4x100 I.M @15-20 Seconds Rest
6x50 Free Desc 1-3 ,4-6 @:10 Seconds Rest
Cool Down/4:00
200 Loosen
3750 Yards 89 Minutes
