Warm-Up 700/20:00
300 loosen
6x50 @:10-15s Rest I.M Switch
4x25 @:10-15s Rest Scull W/ Light Kick
Drill 800/20:00
*Pick a stroke and stick to it for each swim through this ladder. Concentrate on having a strong kick. You may vary your drills throughout the set.
1x25 @:10s Rest Rest Drill
1x50 @:10s Rest Rest Kick/Drill
1x75 @:10s Rest Rest Kick/Drill/Swim
1x100 @:15s Rest Rest Kick/Drill/-50 Swim
1x75 @:10s Rest Rest Kick/Drill/Swim
1x50 @:10s Rest Rest Kick/Drill
1x25 @:10s Rest Rest -Drill
Kick 400/15:00
2x(2x50+4x25)
50 @:10-15s Rest #1 =Sprint
50 @:10-15s Rest#2 =Build
25 @:10s Rest=Sprint
*30s-1:00 Min Reset between Rounds*
Main Set1800/45:00
4 Rounds
3x50 @:10-15s Rest Pull Build (Snorkle, Paddles)
2x75 @:20-30s Rest I.M No Free Fast
2x25 @:15s Rest Free Fast
2 Rounds
4x50 @:10-15s Rest Desc. 1-4
4x25 @:15s Rest Fast
*30s-1:00 Min Reset between Rounds*
Cool Down 300/6:00
100 Swim
100 Kick
100 Pull
4000 Yards 106 Minutes
