Warm-Up 1000/25:00
3x100 @10s Rest Last 25 No Free
12x25 @ 5-10s Rest
- O Streamline Kick -E Choice Stroke Drill
3x100 @ Pull W/ a Buoy
4x25 @ Sprint Cycle
Underwater Power 400/10:00
16x25 @5-10s Rest
- Odd: Underwater Dolphin Kick as far as Possible-Into Smooth Free, -E Fly or Back Stroke
Main Set 1600/40:00
2 Rounds (RD1 No Equip RD2 Choice Equip)
1x200 @10s Rest Free, Steady/Slightly Uncomfortable pace
4x25 @15s Rest-1 Free All out
4x100 @10s rest Desc. 1-4
4x25 @15s Rest All Out Free
Speed Set 700/20:00
3x100 @10-15s Rest I.M
6x50 @10s rest Free,3-6 U/W Dolphin Kicks Desc. 1-3,4-6
4x25 @15s Rest -Choose Stroke, Sprint
Cool Down 200/5:00
8x25 Dolphin Dive
3900 Yards 100 Minutes
