Warm-Up 900/25:0
300 Free or Free I.M
4x75 Free @10s Rest
-O -50k -25 Build
-E -25 Build -50K
6x50 @ 5s Rest I.M Switch
(fly/bk- bk/br-br/free)
Kick 500/12:00
4x50 @5s Rest Free Kick Desc. 1-4
4x50 @5s Rest No Free Kick Desc. 1-4
4x25 @5s Rest Choice Kick -O Fast -Even Smooth
Pull 600/15:00
2x200 @10s Rest Pull (Choice Equip) Negative Split
4x50 @10s Rest (Choice Equip) -25 Smooth -25 Fast
Main Set 1200/30:00
1x300 @15s Rest Free - breathing every 3/5 By 50
2x200 @10s Rest 1. Build Free 2.Backstroke
3x100 @10s Rest 1. Free 2. Back 3. Choice stroke -Build each 100 to fast
4x50 @10s Rest I.M Order by 50.
Speed Set 500/12:00
10x50 @ 10s Rest
- O -25 Smooth -25 Fast
- E -25 Fast -25 smooth
Cool Down 200/4:00
200 Stretch it out
3900 Yards 98 Minutes