Warm-Up 900/20:00
300 Loosen
6x50 @10s Rest I.M Switch (fly/bk-bk/br-br/fr)x2
4x50 @10s Rest Choice Stroke -25Drill-25Build
4x25 @10s Rest Sprint Cycle
Drill 600/15:00
4x50Free Drill@10s Rest -Odds Fist Drill -Evens 3 Strokes 3 Second Glide
1x100@15s Rest Smooth Free
4x50 Back Stroke Drill @10s Rest-Odds Double arm backstroke -Evens 222 Drill. 2R Arm,2L Arm, 1 Full Back Stroke Stroke Cycle
1x100@15s Rest Smooth Back Stroke
Kick 450/12:00
3x150 @10s Rest Kick as
-50 Smooth -50 Build -50 Fast
Main Set 1800/45:00
3 Rounds
4x50 @5s Rest Free Desc. 1-4
1x200 @15s Rest I.M Or Free I.M
2x100 @10s Rest Choice Stroke -Odds Smooth -Evens Fast
-Reset-
Cool Down 200/4:00
4x50 Choice Stroke smooth
3950 Yards 96 Minutes
