Warm Up 1100/25:00
4x150 @:20s Rest-50 Swim -50 Kick -50 Swim
2x100 @:15s Rest I.M Drill
2x50 @:10-15s Rest Scull With Paddles -Slight kick
4x50 @:15s Rest -Fins,Kick -25 Max Underwater.-25 Smooth kick
Main Set 2400/60:00
2 Rounds
4x100 @:15-30s Rest Choice Stroke -start with 25 fast and keep adding fast 25s until last 100 is all fast
1x100 @ 30-1:00 Min Rest. Recover
2 Rounds
3x200 @:30s Rest Choice Stroke 1. -50 Fast-150 Cruise 2. 100 Fast 100 Cruise 3. 200 Fast
1x100 @:30-1:00 Min Rest Recover
Warm Down 300/6:00
6x50 -25 Swim -25 Dolphin Dive
3800 Yards 91 Minutes
