Warm-Up 1200/30:00
4x150 @5 Deep Breaths - Choice Stroke Alternating 50 Drill 50 Swim
4x100 @3-4 Deep Breaths -Pull
8x25 @3-4 Deep Breaths -Choice Kick Build to 80%
Main Set 1700/35:00
4x100 @5-10s Rest Kick -O Free -E No Free
4x75 @10s Pull With Buoy and Pads Desc.1-4
4x50 @10-15s Chutes Desc.1-4,
4x75 @10s Pull W/ Fins and Pads.1-4
4x100 @10s No Equip Desc. 1-4
Speed Set 1200/30:00
12x25 @10s Rest
1x100 Kick Or Pull
10x25 @10s Rest
1x100 Kick Or Pull
8x25 @10s Rest
1x100 Kick Or Pull
6x25 @10s Rest
*Establish a goal pace for your 2:00 Free. 25's=200 Free Pace.
Cool Down 200/5:00
8x25 @ Choice Amount of relaxing Breaths =)
-O Double Arm Back W/ a Breast Kick -E Free Loosen
100 Minutes 4300 Minutes
