Warm-Up 1000/25:00
300 loosen
4x50 @10s Rest -O Fist Drill -E Flick Drill (Finish Each Stroke o)
200 Choice Kick Kick
4x75 @10s Rest, Free-O Catch-Up Drill -Even Build To fast
Pre Set 400/12:00
8x50 @10s Rest
1.-25 F.-25 Ez
2.-25 Ez- 25 F
3. All Ez
4 All Fast
Pull Set 400/10:00
4x50 @10s Rest Pull w/ Paddles Desc.1-4
2x100 @10s Rest Pull With Buoy build each to fast
Main Set 1800/40:00
2 Rounds
4x75 @ 10s Rest - Free, Desc. 1-4
1x300 @10-15s Rest Free Smooth Breathing every 3/5/7 Per 100
2x125 @10s Rest Free -1. Positive Split 2. Negative Split(By75)
1x50 @30s Rest Free All out
Kick Set 400/10:00
3x100 @15s Rest - Choice Kick, Desc. 1-3
4x25 @10s Rest: Fast Kick
Cool Down 200/4:00
4x50 Choice Stroke-O Drill - Smooth Swim
4200 yards 101 Minutes
