Warm-Up 800/20:00
200 Free
2x100 I.M #1 Drill #2 Swim
4x50 @:15s Rest Choice Kick
8x25 @:10s Rest Choice Stroke Build to fast
Drill 400/10:00
2x50 @:10s Rest -Single Arm Free
2x50 @:10s Rest -Single Arm back
4x25 @:10s Rest -Side Kick
1x50 @:15s Rest -Front Scull on Stomach
1x50 @:15s Rest -Mid Scull on Back
Kick 400/10:00
8x50 @:10s Rest Kick
-2 Free Kick W/ Board
-2 Streamline Flutter Kick on Back
-2 Breast Kick W/ Board
-2 Dolphin Kick on Back
Speed 800/20:00
8x50 @:10s Rest Desc.1-4 ,5-8
4x100 @:30s Rest I.M Fast
Endurance 1000/30:00
6x100 @:15s Rest Free Desc.1-3 4-6
2x200 @:20s Rest Choice Stroke Build to Fast
Cool Down 300/8:00
6x50 @:10s Rest Choice Smooth
98 Minutes 3700 Yards
