Warm-Up 1100/ 25:00
1x300 Free loosen
1x100 Choice Kick
1x200 -50 Free Drill - 50 Swim
1x200 Choice Stroke Pull
4x50 @10s Free Desc. 1-4
4x25 @10s Choice Stroke Sprint Cycle
Main Set 2400/50:00
(4x50 @ Kick or Swim Desc. 1-4)
4x (4x50 @ Drill )
(2x100 @ Pull or Build)
*Odd Rounds Kick and Pull , Even Rounds Swim and Build
* Free Drills -R or L Arm Freestyle,3 Stroke 6 Kicks,Fist,Zipper,Finger Tip Drag,Super Slow Free, Over Kick- * Ask For More!
Cool Down 400/10:00
8x50 @ Free
Descending Breaths Per 50 starting at 12 and Try to subtract a breath every 50
3900 Yards 85 Minutes
