Warm-Up - 800/20:00
4x100 -Odds Free , -Evens I.M
4x50 - Desc. 1-4 @ 10s Rest
8x25 - Odds fast/evens easy, any stroke @10s Rest
Kick Set 400/12:00
2x25 Strong Kick @10s Rest
1x100 Fast Kick @15s Rest
2x50 Build Kick @10s Rest
1x100 Fast Kick @15s Rest
1x50 Smooth Kick @
Drill Set(Rotation) 400/10:00
8x50 @ 10s Rest
-Odds 3 Stokes 6 Kicks Free
-Evens 3 Free Strokes 4 Back Strokes.
Main Set(Choice Equipment) 2100/45:00
7x150 @15s Rest
1-3. Smooth
4-7. Fastest Possible Average
4x50 @ 10s Rest
Active recovery
7x100@ 15s Rest
1-3. Smooth
4-7. Fastest Possible Average
4x50 @ 10s Rest
Active Recovery
7x50 @ 15s Rest
Fastest Possible Average
Cool Down 200/4:00
200 Smooth- Mix up Strokes.
3900 Yards 91 Minutes
