Warm-Up 800/20:00
300 Free Loosen Every 4th Lap is Back Stroke.
8x25 I.M.O -K/S @:40-1:00
6x50 -Odds Pull -Evens Drill @:55-1:30
4x25 Sprint Cycle
I.M Drill 700/ 18:00
16x25 I.M.O as 4x25 Drill 4x25 (x2) @:40-1:00
6x50 Kick w/ a Board as 50 -Fly -Br -Free 1:30-2:00
Descending Distance. 1000/25:00
*Each Effort Should be slightly Faster than the last,15 Seconds Rest Inbetween each
1x400
1x300
1x200
1x100
I.M 400/10:00
4x100 I.M Desc. 1-4. @ 2:00-3:00
*Each one Faster than the Last. Maintain Technique Under increasing speed.
Race Pace 300 8:00
6x50 Choice Stroke / Equip All out. @1:00-1:30
Cool Down 300/6:00
6x50 -Odds Swim -Evens Kick
3600 Yards 87 Minutes
