Warm-Up 900/ 23:00
300 freestyle
1x100 Back
1x100 I.M
8x25 Kick Desc. 1-4,5-8 @:35-1:00
1x100 pull (with buoy and paddles)
4x25 Sprint Cycle @:40-1:00
Aerobic Mixed Stroke Set - 1200/ 26:00
4 x 100 freestyle at moderate pace (70-80%) @ 1:40-2:30
2 x 100 IM Or Free I.M @ 1:45-3:00
4 x 50 freestyle Drill (Fist, Ketchup, 3/6/3, 3 strokes 1-3 Second Glide) @
2 x 50 IM order @ :50-1:30
1 x 200 freestyle at moderate pace (70-80%). @ 3:20-4:00
1 x 100 IM Or Free I.M @ 1:45-3:00
Anaerobic Set (Choice Equipment) 1100/ 22:00
5 x 100 freestyle Moderate Pace @:10 Seconds Rest
4 x 50 freestyle All out @1:00-2:00
2 x 200 freestyle Moderate Pace @ 10 Seconds Rest
Speed Set - 600/ 20:00
16 x 25 Choice Stroke -sprint @:30-1:30
8 x 50 freestyle Desc. 1-4, 5-8 @ :50-1:30
Cool Down 200/ 4:00
100 Swim
50 Kick
50 Scull
4000 Yards 95 Minutes
