Warm-Up 800/25:00
4x200 @10-15s rest
-O -50 Free-50 Back -50 Br -50 Free
-E 100 Free -50 No Free -50 Free
Tech And Drill 600/15:00
6x50 @5-10s Rest Free Drill/ Zipper With Fingertip Drag
6x50 @5-10s Rest Back Drill -25 Right Arm -25 Left arm
Kick 400/10:00
8x50 @10s Rest
-O Flutter Kick
-E Fly or Breast
Main Set 1400/30:00
2x200 @15s Rest I.M
4x100 @10-15s Rest -25 Fast Free -25 Ez Bk -25 Fast Free -25 ez Breast
4x50 @10s Rest Free -O Build - Sprint
4x100 @ 10s rest-75 Smooth -25 Sprint
Sprint 600/15:00
3x100 @10-15s I.M
6x50 @:30 Seconds Free Sprint
Cool Down 200/5:00
200 loosen
4000 Yards 100 Minutes
