Warm-Up 400/ 10:00
1x100 Swim
1x100 Kick
1x100 I.M
1x100 -25 Scull -25 Drill -25 Scull -25 Drill
Pre-set 800/ 20:00
2x100 Build Each 100 To Moderate W/ Fins
2x100 Build each 100 to Moderate W/ Fins and Pads
4x50 Kick with a board 10 Seconds Smooth kick 5 Seconds Fast Kick
Main Set 1350/ 30:00
5 x 150 @ 3:00-4:00
1. Build 1st to fast Rest of the 100 Smooth
2. Build 100 to fast Smooth the rest of the way
3. Build the 150 to Fast
4 Smooth
5. All out
4x50 I.M.O by 25. @1:00-1:30
2x200 @3:30-4:30
#1. Build 1-4 Within the 200
#2 negative Split by 100
Cool-Down 200/5:00
4x50
65 Minutes 2750 Meters
