Warm-Up 600/14:00
300 Free
100 Backstroke
4x75 @ 15s rest
-Odds -25 bk -25 free -25 bk
-Evens -25 free -25 bk -25 Free
Pre-Set 600/ 14:00
4 x 100 Free -Odds Breathing every 3 - Evens Breathing every 5 @15s rest
2 x 100 Back -25 Right arm only bk -25 Left arm Only Bk -50 backstroke @ 15s rest:
Main Set 1700/
Part 1: 700/16:00
4 x 50 Free with fins @10s rest -
2 x 50 Back with fins @10s rest -
2 x 75 Free @20s rest - 25 Drill 3/3/3 /50 swim. Drill: (3 strokes left side, 3 strokes right side, 3 alternating strokes)
2 x 75 Back @20s rest - -50 Drill 3/3/3 -25 Swim
Part 2 : 1000/22:00
3 x 200 Free Desc. 1-3 @30s rest:
2 x 200 -50 Free -50 Back @30s rest:
Pull Set 300/8:00
4 x 50 Free pull with pull buoy @15s rest -
2 x 50 Back pull with pull buoy @15s rest -.
Cool Down 100/ 2:00
100 Choice Loosen
3300 Yards 76 Minutes
