Warm-Up 1200/30:00
9x100 @10-15s Rest
1.Swim 2.Pull 3.Kick
12x25 @10s Rest Sprint Cycle
Drill 700/20:00
8x50 @10s Rest Free Drill
-0, 1 pull 6 Kick
-E, 3 Pulls 3 Second Glide
300 I.M.O K/D/S
Broken 100s 800/20:00
8x100 Free All out @2:00-3:00 Min
1-4 Break for 10's at 50
5-8 Break for 10's at 75
I.M 1200/30:00
4x100 @5-10s Rest I.M (Moderate Pace)
2x200 @10-15s Rest I.M By 100 (Fly/bk./br/Free repeatx2) (Fast Try to Hold Pace)
1x400 I.M by 100 (negative Split)
Warm Down 300/6:00
6x50 Loosen @5-10s Rest Loosen
106 Minutes 4200 Yards
