Warm-Up 900/22:00
200 Freestyle
100 Back
4x25 Choice Kick-Build your speed @:40-1:15
100 Breast Stroke
100 Pull
4x25 Fly - Drill , Single Double Single @:45-1:00
100 I.M
4x25 Sprint Cycle @:40-1:00
Preset 1050/23:00
3x(4x50+6x25)
4x50= Choice Free Drill, or Free Build @ 1:00-1:30
25=Free W/ 4-6 Dolphin Kicks Underwater.breakout. 3 Fast Strokes- Smooth Free the rest. @:30-1:00
Drills to consider: Surge Drill, 3 Stroke 3 Second Glide, Catch-Up with Finger Tip Drag
Main 1600/ (Choice of Equipment) 36:00
1x400 @30-1:00 min rest . note your time.
2x200 @:15-:30 Seconds Rest. Your aim is to swim each 200 faster than half of your 400 time.
4x100 @:10-:20 Seconds Rest . The goal is to swim each 100 faster than half of your 200 time.
8x50 @:5-:15 Seconds Rest . Try to swim each 50 faster than half of your 100 time.
Cool Down 300/7:00
200 Swim
100 Kick
3850 Yards 87 Minutes
200 Freestyle
100 Back
4x25 Choice Kick-Build your speed @:40-1:15
100 Breast Stroke
100 Pull
4x25 Fly - Drill , Single Double Single @:45-1:00
100 I.M
4x25 Sprint Cycle @:40-1:00
Preset 1050/23:00
3x(4x50+6x25)
4x50= Choice Free Drill, or Free Build @ 1:00-1:30
25=Free W/ 4-6 Dolphin Kicks Underwater.breakout. 3 Fast Strokes- Smooth Free the rest. @:30-1:00
Drills to consider: Surge Drill, 3 Stroke 3 Second Glide, Catch-Up with Finger Tip Drag
Main 1600/ (Choice of Equipment) 36:00
1x400 @30-1:00 min rest . note your time.
2x200 @:15-:30 Seconds Rest. Your aim is to swim each 200 faster than half of your 400 time.
4x100 @:10-:20 Seconds Rest . The goal is to swim each 100 faster than half of your 200 time.
8x50 @:5-:15 Seconds Rest . Try to swim each 50 faster than half of your 100 time.
Cool Down 300/7:00
200 Swim
100 Kick
3850 Yards 87 Minutes
