Warm-Up 900/25:00
300 Loosen every 3rd 25 Backstroke
4x100 @10s Rest Free -25K-50D-25Build
4x50 @10s Rest Desc. 1-4
I.M 400/10:00
4x100 @10s Rest I.M
-O Drill -E Swim
Kick 400/12:00
1x400 Steady Kick
Pull (Choice Equip) 400/10:00
1x200 @10s Rest Focus on Technique and powerful Pulls
4x50 @ Build each to Fast
Main Set 1350/30:00
3x200 @10s Rest Desc.1-3
3x150 @10-15s Rest Build each 150 to Fast by 50's
3x100 @ 30s Rest All out
Speed 300/6:00
12x25 @10s Rest
-O All out -Even Smooth
Cool Down 200/4:00
4x50 Choice Stroke Smooth
3950 Yards 97 Minutes
