Warm-Up 500/15:00
200 Free
100 Pull
100 I.M
100 Kick
Main Set 2700/50:00
6x50 @:10-15 -O Catch-Up Drill/Barrel Roll -E Fist Drill
2 Rounds
1x200 @:30 Smooth Perfect Free
1x400 @:30 -50 Fast -150 EZ
1x200 @:30 -50 Fast -50 Ez
1x300 @:30 -50 Fast -100 EZ
2x50 @:20 Fast
Cool Down 200/5:00
4x50 @:10 -Double Arm Back -E Choice Ez
3400 Meters 70 Minutes
