Warm-Up 600/10:00
200 Loosen
200 Kick
200 Pull
Kick 400/10:00
16x25 @5-10s Rest Kick I.M.O
Back Stroke Drill 400/10:00
4x25 @5-10s Rest Single Arm Back Stroke
4x25 @5-10s Rest Double Arm Back Stroke
4x25 @5-10s Rest 1 Pull 6 Kicks
4x25 @5-10s Rest Perfect Back Stroke
Main Set 2200/50:00
4x100 @10's Rest -25 Stroke -75 Free
4x100 @8's Rest -50 Stroke -50 Free
4x100 @5's Rest -75 Stroke -25 Free
1x100 Choice -Smooth
4x100 @3's Rest No Free
1x100 Choice-Smooth
2x200 @10's Rest I.M Rest 10 Secs at each 50.
Cool Down 300/5:00
6x50s Free Check your Heart rate
3900 Yards 85 Minutes
