Warm-Up 900/25:00
200 Free
100 I.M
200 Kick
100 Pull
200 No Free -Mix it up
100 Choice Stroke Build to 80-90%
Drill Set 600/15:00
8x25 @ 5-10s Rest I.M.O, -O Drill -E Swim.
4x50 @ 5s Rest Free Fist Drill
4x50 @5-10s Rest Free Breathing every 3/5/5/3 by 50
Pre-Set 500/12:00
4x75 @10s Rest -50 Free Build to 80% -25 I.M
4x50 @10s Rest -25 Free -25 I.M
Main Set 1200/25:00
4x50 @5-10s Rest Free Pull
2x150 @10s Rest -50 Free Build-50 No Free-50 Free Fast
4x50 @5-10s Rest Free Desc. 1-4
3x100 @10s Rest Build each 100 to fast
8x25 @5-10s Rest -O 1/2 F 1/2 Smooth -E 1/2 Smooth 1/2 Fast
Speed 600/15:00
12x25 @10-15s Rest Free All Out
1x200 Kick Or Swim EZ/Active Recovery
4x25 O.T.B Sprints
Cool Down 200/5:00
200 Loosen
