Warm-Up:800/20:00
200 Free Loosen
100 Kick
100 I.M
100 Pull
4x50 -25 Scull -25 Choice Stroke(Best Technique) @ 15 Seconds Rest
4x25 Sprint Cycle @:30-1:00
Drill 600/16:00
3x50 Freestyle Right Fin ,Left Paddle @ 10-15 Seconds Rest
3x50 Freestyle Left Fin ,Right Paddle @ 10-15 Seconds Rest
3x100 -50 Free Pause Stroke Before Hands Hits the Water -50 Catch-Up Drill @ 10-15 Seconds Rest
Free Breath Control 450/12:00
3x(3x50) @:55-1:00
15 Seconds Rest in Between Rounds
Breathing ever 3/5/7 by Round Desc. 1-3.
Interval 600/ 18:00
3x(4x50) Freestyle. Each round Subtract -5 From your Previous Interval. Start the Set at a comfortable pace.
30-1:00 Seconds Rest In between Rounds
Pull Set: 1000/25:00
3x200 Free Pull W/ Buoy Desc. 1-3. @ 3:15-4:30
4x100 Free W/ Fins and Paddles Desc. 1-4. @1:30-2:30
Fins and Speed Set: 300/10:00
12x25 Choice of Stroke and Speed Equipment All-Out Fast @ 30-1:00
Cool Down: 200/4:00
200 Choice Stroke Loosen
200 Free Loosen
100 Kick
100 I.M
100 Pull
4x50 -25 Scull -25 Choice Stroke(Best Technique) @ 15 Seconds Rest
4x25 Sprint Cycle @:30-1:00
Drill 600/16:00
3x50 Freestyle Right Fin ,Left Paddle @ 10-15 Seconds Rest
3x50 Freestyle Left Fin ,Right Paddle @ 10-15 Seconds Rest
3x100 -50 Free Pause Stroke Before Hands Hits the Water -50 Catch-Up Drill @ 10-15 Seconds Rest
Free Breath Control 450/12:00
3x(3x50) @:55-1:00
15 Seconds Rest in Between Rounds
Breathing ever 3/5/7 by Round Desc. 1-3.
Interval 600/ 18:00
3x(4x50) Freestyle. Each round Subtract -5 From your Previous Interval. Start the Set at a comfortable pace.
30-1:00 Seconds Rest In between Rounds
Pull Set: 1000/25:00
3x200 Free Pull W/ Buoy Desc. 1-3. @ 3:15-4:30
4x100 Free W/ Fins and Paddles Desc. 1-4. @1:30-2:30
Fins and Speed Set: 300/10:00
12x25 Choice of Stroke and Speed Equipment All-Out Fast @ 30-1:00
Cool Down: 200/4:00
200 Choice Stroke Loosen
3950
Yards 105 Minutes
