Warm Up 800/20:00
300 Choice Loosen
4x50 @:10-15s Rest I.M Order Drill/Swim
4x50 @:10-15s Rest Choice Kick Build To Fast
4x25 @:10s Rest -Odds Scull -Evens Finger Tip Drag Drill
Stroke Drill 1000/25:00
*Drills Fly:3/3/3 Back:Single Arm Breast:2k1P Free:Catchup
4 Rounds I.M Order By Round
4x25 @:10s Rest Drill
2x50 @:10-15s Rest Kick
1x50 @:15s Rest Build
Turns 800/20:00
8x25 @:10s Rest 4-6 Fast Dolphin Kicks 3 Strokes Fast , Cruise the Rest
4x50 @:10-15s Rest -25 Build to a fast Turn , Fast Breakout -Cruise the rest
6x50 @:10-15s Rest I.M Switch -Focus on Underwaters Breakouts and turns
1x100 @ I.M Perfect Technique
Tempo/Pace 900/20:00
3x100 @:15s Rest Descend 1-3 Maintain Stroke Count
2x200 @:20s Rest Pull w/ Paddles -100 Build -100 Hold Build Pace
4x50 @:10-15s Rest Choice Stroke Descend 1-4 Maintain Technique
Cool Down 300/5:00
1x100 Pull
1x100 Kick
4x25 Scull
3800 Yards 90 Minutes
