Warm Up 1000/25:00
400 Free I.M (-50 Free-50 Back-50 Breast-50 Free x2)
4x75 @:10-15s Rest I.M Order Kick/Drill/Swim
4x50 @:10-15s Rest Free Descend 1-4.
4x25 @:10-15s Rest Sprint Cycle (#1. Fast/Ez #2. Ez/Fast #3.Build #4.Sprint)
Drill 450/10:00
8x25 @:10-15s Rest -Odds Butterfly 3R 3Left 3Fullstrokes -Evens Breaststroke 1 Pull 3 Second Glide
8x25 @:10-15s Rest -Odds Backstroke TeaCup Drill -Evens Freestyle 3 Stroke 1 Second Glide
1x50 I.M (12.5 yards of Each Stroke)
Kick 450/10:00
3Rounds
1x100 @:10-15S Rest -50 Dolphin Kick, 1 Kick Per Second -50 Breaststroke Kick with a 3 Second Glide
1x50 @:15s Rest Fast Flutter Kick
Pull 500/10:00
1x300 @:30s Rest Rest -Paddles -25 Breathing by 3 -25 Breathing by 5 -25 Back Stroke -25 Breathing By 9
8x25 @:10-15s Rest -Paddles -Odds Breast Pull W/ a Flutter Kick Breath Every 3 Strokes -Evens Double Arm Back Stroke
Main Set 1300/
4x150 @:10-15s Rest
-Odds -50 Fly-25 Back -25 Breast -50 Free
-Evens -25 Fly -50 Back -50 Breast -25 Free
4x75 @:10-15s Rest Free Descend 1-4
4x50 @:15s Rest -25 I.M Order Fast -25 Free Smooth
8x25 @:10-15s Rest -Odds Fast I.M -Evens Smooth Backstroke
Cool Down 200/5:00
8x25 @:10-15s Rest Free 4,3,2,1,1,2,3,4 Breaths Per 25
