Warm-Up 700/15:00
300 Free
200 -50 Free-50 No Free
200 Free Build
Free Drill 600/15:00
6x100 @10s rest
1. Single Arm
2. Catch-Up
3.Fist Drill
Pull 900/20:00
1x300 @20s Rest Negative Split
3x100 @10-15s Rest Desc.1-3
6x50 @10s Rest Desc. 1-3 4-6
Kick 600/15:00
3x100 @10s Rest Steady Kick
4x50 @10s Rest Desc. 1-4
4x25 @15s Rest all out
Main 1000/25:00
4x100 @10-15s Rest -25 Fast -25 Ez -25 Build -25 Sprint
4x100 @10s Rest I.M
2x100 @10s Rest Free Build to Sprint
Sprint 200/5:00
8x25 @ 15s Rest All out
Cool Down 200/5:00
200 Loosen
4200 Yards 100 Minutes
