Warm-Up 800 20:00
300 Loosen
100 Kick
4x50 Free Drill - Odds Catch-Up Drill - Evens 3 Strokes 6 Kicks
200 Pull
I.M 500 15:00
4x75 @10s Rest Rollin I.M (fly-bk-br -fs-bk-fly)
4x50 @10s Rest -25 I.M Fast -25 Free Smooth
Kick(Choice) 400/8:00
8x50 @5-10s Rest
1-4 Steady
5-8 Build to Fast
Main 2000/45:00
4x50 @5-10s Rest Free Distance Per Stroke
4x100 @10s Rest Desc 1-4
4x150 @10s Rest -50 Smooth -50 Fast -50 Smooth
4x200 @10-15s Rest -50 Smooth -50 Build -50 Fast -50 Smooth
Cool Down 200/4:00
200 Loosen
3900 Yards 92 Minutes
