Warm-Up 800/20:00
4x75 Last 25 No Free
100 I.M or Free Pull
100 Kick
4x50 Desc. 1-4
4x25 Sprint Cycle @ :40-1:00
Pre-Set - 400/10:00
4x100 @ @1:00-2:00
-Odds Kick W/ Board
-Evens Swim.Your choice of stroke and Drill
Main Set - 1600/38:00
4 x 75 Free Desc. 1-4. @ 1:15-2:00
4 x 100 -Odds Free Drill 3 Stroke 6 kicks -Evens Build to Fast @ 1:30-2:30
4 x 50 free with fins, @ 85% effort @:45-1:15
4 x 50 free Try to lower stroke count each 50. 80% effort @:45-1:30
4x 100 Desc. 1-3 Hold 4 @ 1:30-2:30
1 x 300 freestyle swim @ 80% effort
Strength Set - 600/15:00
3 x 50 free w fins 80% effort @:45-1:15
3 x 50 Free Pull W/ Paddles 80% effort @:45-1:15
3 x 100 free swim with paddles and fins 90% effort @ 1:30-2:30
Speed Set - 200/6:00
8 x 25 Choice Stroke and Choice Equip All out Fast @:30-1:00
Cool-Down - 200/4:00
200 Cool Choice Stroke EZ
3800 Yards 93 Minutes
