Warm-Up 1000/24:00
300- 3 Strokes free -4 Strokes Back Stroke.
4x75 -Odds No Fly I.M - Evens No Free I.M 2:00-3:00
4x25 Front Scull w/ a Flutter Kick:45-1:30
4x50 Free Desc 1-4. @:50-1:30
4x25 Sprint Cycle @:30-45
Free Drill 900/21:00
3x(2x75=2x50+2x25)
75=-25 Right arm Free-25 Left Arm Free -25 Free Build
50= 3 Strokes 3 Second Glide
2x25 Fast Free
Main Set: 2000
Set 1: 1000 /22:00
4x50 Free build each 50 to Moderate Speed @15 sec rest
2x100 Free Pull -strong pace @20 sec rest
4x50 Back build within each 50 to Moderate Speed @15 sec rest
2x100 Back Pull-strong pace @20 sec rest
4x50 Breast build within each 50 to moderate Speed@15 sec rest
Set 2:(Choice Equipment) 400 /10:00
8x25 Sprint Free @30 sec rest
4x50 Sprint choice of stroke @45 sec rest
Set 3: (Choice Equipment) 600/ 14:00
6x100 Freestyle Desc.1-3,4-6 @15-30 Sec rest
Cool-Down 200 /4:00
100 Swim
100 Kick
4100 Yards 95 Minutes
