Warm-Up 600/15:00
300 Choice Loosen
6x50 Kick -25 Flutter -25 Dolphin Kick
Pull-Drill(Pullbuoy) 300/10:00
6x50 @:10s Rest
-25 Free Touching buoy Behind the hip
-25 Double Arm Back
Breast-Drill(Paddles)600/15:00
2x50 @:10s Rest Breast Pull W/ Dolphin kick (1 Kick Per Stroke)
1x100 @20s Rest Free Catch-up Drill W/ and Over Kick
2x50 @:10s Rest Breast Pull w/ a Flutter kick(Fast Pull-No Glide)
1x100 @:20s Rest Free Catch-up Drill W/ and Over Kick
2x50 @:10s Rest Breast Stroke
1x100 @20s Rest Catch-up Drill W/ and Over Kick
Set 1 I.M Ladder 750/20:00
3x(25+50+75+100)
25= @:10s Rest Fly
50= @:10s Rest Back
75= @:10s Rest Breast
100=@:10s Rest Free( Descend by Round 3rd round all out)
Set 2 1500/40:00
3 Rounds
1x50 @:10s Rest Choice Stroke -25 Fast -25 Ez
1x100 @:10-15s Rest Choice Stroke Cruise
1x150 @10s Rest Choice Stroke -50 Build-50 Strong-50 Ez
1x200 @:15-20s Rest Choice Stroke Ascend - Start Fast end Smooth
Cool Down 200/5:00
4x50 Free 4 Breaths per 50
3900 Yards 105 Minutes