Warm-Up 600/15:00
200 Choice
200 Kick
200 Pull
Main Set 2850/60:00
8x25 @5-10s Choice Stroke Drill
8x50 @10s Choice Stroke Desc. 1-4,5-8
3x100 @10-15s Choice Stroke -25 Cruise -50 Fast -25 Cruise
1x200 @15s Pull with Paddles
6x25 @5-10s Choice Stroke Drill
8x50 @10-15s -25 Fast Stroke -25 Smooth Free
3x100 @10-15s Choice Stroke -25 Cruise -50 Fast -25 Cruise
1x200 @15s Pull with Paddles
12x25 @10s 12.5 Sprint 12.5 EZ
8x50 @10-15s -25 Smooth Stroke -25 Fast Free
Warm-Down 300/6:00
1x300 Breathing 3/5/7/3/5/7 Per 50
3750 Yards 81 Minutes
