Warm-Up 800/20:00
200 Free
200 Kick
200 Pull
200 Choice
Drill Set 600/15:00
8x25 @:5s Rest Catch-Up W/ Fist
4x50 @:5s Rest - Odds 5 Strokes 6 Kicks -Evens Free bilateral Breath
2x100 @:10s Rest Free -50 Fingertip drag -50 3 Strokes 1-3 Second Glide
Main Set 2200/50:00
2 Rounds
4x50 @:5s Rest -25 No Free -25 Free
4x75 @:10s Rest -Middle 25 No free
8x25 @:5s Rest I.M.O
4x100 @:10s Rest I.M Desc. 1-4
Cool Down 200/5:00
1x50 Choice
2x25 Dolphin Dive
2x25 Double Arm Back Stroke
1x50 Choice
3800 Yards 90 Minutes
