Warm-Up 1000/25:00
200 Free
200 No Free (Mix it up)
4x50 Pull Choice of equip
4x25 Choice Kick w/ Board
4x50 I.M.O K/D Or Free Desc 1-4
4x25 Sprint Cycle
Pre-Set 750 20:00
2x100 Free I.M @ @:15-20 Seconds Rest
4x50 -Odds Smooth - Evens 80% @:10-15 Seconds rest
4x50 No Free, Choice of Drills @:10-15 Seconds rest
2x75 Free 1st 75 Breathing every 3, 2nd 75 Breathing every 5th. @
Aerobic Set: 1500/ 36:00
3x200 freestyle, negative split - @:30 Seconds Rest
4x50 freestyle W/ Fins 80% Max Effort @:15 Seconds Rest
200 freestyle pull w/ Choice of Equipment @:30 Seconds Rest
4x75 Free Desc. each 75 to fast @:15-20 Seconds Rest
200 freestyle Steeady Kick
Speed Set: 500/12:00
10x50 Freestyle Choice of Equip - 90% max Effort. @1:00-1:30
Power Set: 300/10:00
6 x 25 freestyle sprint with fins @:30 Seconds Rest
6 x 25 freestyle sprint with paddles @:30 Seconds Rest
Cool-Down: 200/4:00
200 loosen
4250 Yards 107 Minutes