Warm-Up 800/25:00
200 Loosen
8x25 @:10-15s Choice Kick Build
4x50 @:10-15s I.M Order.
-25 Right Arm
-25 Left Arm
100 I.M
100 Pull Choice
Drill 400/10:00
4x25 @:10s Rest Back 6 Kick Switch
1x100 @:20s Rest Backstroke -Max Underwaters Off walls Back Stroke
4x25 @:10s Rest Back -O Right Arm -E Left Arm (Arm @ Side that isn't moving)
1x100 Backstroke -Focus on rotation and steady kick
I.M Set 1000/25:00
2 Rounds
4x75 @:10-15s Rest Rolling I.M (Fly/Bk/Br-Fs/Fly/Bk-Br/Fs/Fly-Bk/Br/Fs)
2x100 @:20s Rest Free #1. -50 Build-50 Smooth #2.-50 Fast-50 Smooth
Speed 900/25:00
2 Rounds
8x25 @:10-15s Rest: Free -O Fast -E Smooth
3x50 @:10s Rest I.M Switch -Fast
1x100 @:20-30s Rest Free Smooth
Cool Down 300/10:00
4x75 Choice Stroke D/K/S
3400 Yards 95 Minutes
