Warm-Up 900/ 22:00
3x100 75 Swim -25 Choice Drill @ 1l00
6x50 -Odds Choice Kick - Evens I.M Switch Swim @ 1:15-2:00
4x50 -Odds Pull - Evens Build @
4x25 Sprint Cycle @:40-1:00
Technique 450/12:00
2x25 Front Scull @:45-1:00
4x50 -Odds 3 Stroke 1-3 Second Glide. (Glide in a single arm handled position) -Evens Flick Drill( At the end of your pull try to Flick water Back at your Self) @1:00-1:30
4x25- Free Breathing every 3/5/7/9 By 25 @:30-1:00
4x25 -Over Charge Drill ( Catch-Up Drill W/ and Over Kick) @:30-1:00
Aerobic Endurance 1600/35:00
8x50 Free Desc. 1-4,5-8. -1st Four 50's Breath Every Three strokes. Last Four 50's Breath Every five strokes. @1:00-1:30
4x100 Free Pull. -Last 25 Build to 80% @ 1:30-2:45
4x50 -25 I.M.O -25 Freestyle. @ 1:00-1:45
1x200 -75 Free -25 No Free @4:00-5:00
4x100 Fins D.P.S Free Build Each 100 to 80% @ 1:40-2:30
Speed Set (Choice Equip) 600/15:00
4x(2x25+1x50+1x50)
25= All Out (90%-100%)@ :30-45
50(1) All out (90%-100%) @ :45-1:00
50(2) Smooth Active Recover @2:00
Cool Down 200/5:00
1x100 Swim
1x100 Kick
1:00 Min Float and Relax
89Minutes 3750 Yards