Warm-Up 600/15:00
300 Free - Increase speed every 100.
4x50 @ 10s Rest -Odds Free - Evens Back
4x25 @ 10s Rest -Odds Breast - Evens Fly
Breaststroke and Butterfly Drill Set 400/10:00
4x50 @ 10s Rest - Breast Stroke Drill -3 Second Glide.
4x50 @ 15s Rest -Butterfly single-arm -25 left, -25 right
Race Strategy Set 600/15:00
3x100 @ 10s Rest Alternating -50 Back-50 Free. first 50 strong and second 50 smooth.
4x75 @ 15s Rest -50 Free (25 Fast / 25 Smooth) -25 Back, Fast
Breast & Fly 1150/25:00
4x100 @ 10s Rest -Odds Breast Stroke - Even Freestyle
3x100 @ 10s Rest -50 Free -25 Breast -25 Butterfly
3x150 @ 10s Rest -50 Free -50 Breast -50 Free
Stroke Transition 600/15:00
4x50 @ 10s Rest
Odds: -25 Breast -25 Free
Evens: -25 Fly -25 Back
4x100 @ 15s Rest
1st: -25 Free -25 Fly -50 Backstroke.
2nd: 50 Backstroke -50 Breaststroke.
3rd: 50 Breaststroke -50 Freestyle.
4th: I.M
Cool Down 300/6:00
3x100 @ 2:00
-100 Free -100 Back -100 Breast
3650Yards 86 Minutes