Warm-Up 1050/30:00
300 Free Loosen
100 I.M kick
100 Pull
3x150 @10-15s I.M.O No Fly -50 Kick -50 Drill 50 Swim
4x25 @10s Sprint Cycle
Main Set 2400/60:00
2 Rounds
1x200 @15-20s Free Pull -Fast
2x100 @10-15s Choice- Active Recovery
1x200 @10-15s Free - Fast
4x50 @10-15s Choice- Active Recovery
1x200 @10-15s Free Fast
8x25 @10-15s Choice- Active Recovery
*1st Round above.
*2nd Round the 100's 50's 25s are Fast and 200s Smooth.
Cool Down 500/10:00
2x100 @10s Free Breathing every 7
2x75 @10s Free Breathing every 5
2x50 @10s Double Arm Back Stroke
2x25 @10s Dolphin Dive
3950 Yards 100 Minutes