Warm Up 800/20:00
300 Choice
200 Kick
4x50 @:10-15s Rest I.M Order Drill/Swim
4x25 @:10-15s Rest Sprint Cycle
Drill 500/10:00
4x25 @:10-15s Rest Front Scull
4x25 @:10-15s Rest Free Thumb Your Thigh Drill
2x50 @:10s Rest 3 Strokes 3 Second Glide
2x50 @:10-15s Rest Finger Tip Drag Drill
4x25 @:10-15s Rest Catch Up Drill (thumb touches thumb) Fast Kick
Main Set 2500/55:00
(Choice Stroke Choice Equipment)
5x100 @:15s Rest Smooth
5x100 @:15s Rest Last 25 is Fast
5x100 @:15-20s Rest Last 50 is Fast
5x100 @:15-25s Rest Last 75 is Fast
5x100 @:15-30s Rest Fast
Cool Down 200/5:00
4x50 -25 Dolphin Dive -25 Double Arm Backstroke w/ a Breast Kick
4000 Yards 90 Minutes
