Warm-Up 900/22:00
200 Loosen
4x50 Kick @ 10 Seconds Rest
8x25 -Odds 3/6/3 Free Drill -Evens Build to moderate speed @:30-:45
4x50 Free Pull - Odds Smooth -Evens Build @:50-1:30
4x25 Sprint Cycle @:40-1:00
Pre Set 400/10:00
8x50 I.M.O D/S @1:00-1:30
Main Set 1 1400 33:00
2 Rounds.1st Round Free. 2nd Round is Choice of Stroke.
4x100 Desc 1-4 @ 1:40-2:30
4x50 -Odds Build - Evens Fast @1:00-1:30
4x25 -All Out @:30-1:00
Main Set 2 800/20:00
5x50 Free sprint @ :15-30 Seconds Rest
100 easy @2:00-3:00
4x50 choice of stroke @1:00, sprint
100 easy @2:00 -3:00
3x50 Free all out sprint 15-30 Seconds Rest
Cool Down 300/6:00
100 Swim
100 Kick
100 -50 Scull -50 Swim
3800 Yards 91 Minutes
