Warm-Up 1000/25:00
200 Free Loosen
200 Kick
200 I.M Drill
200 Pull
200 Choice Stroke
Drill 800/20:00
2x150 @10s Right Fin Left Paddle
2x150 @10s Left Fin Right Paddle
2x50 @10s Fist Drill
1x100 @10s Free Breathing 3/5/3/5 by 25
Main Set 1900/45:00
12x25@ 30s Free Race Pace
1x100 @ 20s Pull/Active Recovery
10x25 @ 25s Free Race Pace
1x100 @ 20s Pull/Active Recovery
8x25 @ 20's Free Race Pace
1x100 @ 20s Pull
6x25 @ 15's Free Race Pace
1x100 @ 20's Pull/Active Recovery
4x25 @ 10's Free Race Pace
1x100 @20s Pull/Active Recovery
4x100 @10's Free Desc. 1-4 To Race Pace
Cool Down 300/6:00
6x50 @ Free -25 U/W max -25 Free
4000 Yards 96 Minutes
