Warm-Up 1000/30:00
*20s Rest After Each
400 Swim
300 Kick
200 Pull
100 I.M
Pre Set 800/20:00
8x25 @10s Choice Stroke Build 1-4,5-8
3x200 @15s 1. No equip 2. Paddles 3. Fins and Paddles
Main Set 2200/50:00
2 Rounds
3x100 @10s Desc.1-3 Free
3x100 @5-10s Choice Stroke -50 Cruise -50 Build to fast
6x50 @5s Free Holding 500 Pace
1x200 @20s Free - Tight Streamlines.3-4 Underwater Dolphin kicks breathing every 3
Cool Down 200/5:00
1x100 Smooth
1x50 Choice
1x50 Dolphine Dive
4200 Yards 105 Minutes