Warm-Up 900/25:00
1x300 Free Loosen Trying to do 2-3 Dolphin Kicks off Each Wall.
6x50 @:15 Seconds Rest: 25 Back / 25 Breast
4x50 @:10 Seconds Rest Free Desc. 1-4
4x25 Dolphin Dive
Technique Set: 700/18:00
4x50 @:20 Seconds Rest Hand Lead Dolphin Kick
4x100 @:15 Seconds Rest: IM order,
4x25 @:10 Seconds Rest: Butterfly sprint.
Main Set: 1450/33:00
3x150 @:20 Seconds Rest
1st 150: 100 Free / 25 Butterfly / 25 Backstroke
2nd 150: 50 Free / 50 Butterfly / 50 Free
3rd 150: 100 Backstroke / 25 Butterfly / 25 Free
2x200 @:20 Seconds Rest
1st 200: 175 Free + 25 Butterfly
2nd 200: 150 Free + 25 Butterfly + 25 Backstroke
4x100 @:15 Seconds Rest
Odds 75 Free with emphasis on dolphin kicks off each turn + 25 Butterfly
Evens: 75 Breaststroke + 25 Butterfly
4x50 @:10 Seconds Rest:
Odds: 25 Free / 25 Butterfly
Evens: 25 Backstroke / 25 Butterfly
Equipment: 200/5:00
4x50 @:15 Seconds Rest (with fins)
Odds: 25 Free with strong dolphin kicks off the wall + 25 Butterfly
Evens: 50 Free focusing on smooth, elongated strokes
Cool Down:200/4:00
8x25 -Odds Free -Evens Dolphin Dive
3450 Yards 85 Minutes
