Warm-Up 900/25:00
300 Freestyle
4x75 @10s Rest Rollin I.M
100 Kick
4x50 @10s Rest Free Desc. 1-4
Drill 400/10:00
4x25 @(fins) Fly Drill Fly arms with a flutter Kick
4x25 @ Double Arm back
4x25 @ Breast Drill -O Breast arms Fly kick -Br arms Free Kick
4x25 @Overcharge (Catch-Up Arms Kicking as fast as you can)
Endurance(Choice Equip) 1200/30:00
3x200 @10-15s Rest Desc.1-3
4x100 @10-15s Rest Build to fast -O Swim -E Kick
4x50 @10s Rest -25 Fast -25 Smooth
Main Set 1200/30:00
2x200 @15s Rest Free Neg Split
8x50 @10-15s Rest Free - O Sprint -E Smooth
4x75 @10s Rest Build to fast
4x25 @10-15s Rest All out
Cool Down 200/4:00
200 loosen
3900 yards 99 Minutes
