Warm Up 800/20:00
200 Silent Swim
4x75 @:15s Rest Kick/Drill/Swim
#1. 25 Kick on side (switch halfway) / 25 Catch-Up / 25 DPS
#2. 25 Kick on stomach / 25 Fingertip Drag / 25 DPS
#3. 25 Kick on Back / 25 3R-3L Back Drill / 25 DPS
#4. 25 Breast Kick / 25 1 Pull 2 Kick Drill / 25 DPS
4x50 @:10-15s Freestyle Drill #1. 1Pull 6Kicks #2.Single Arm Free(Opp arm extended) R #3. Free(Opp arm extended) L #4. 3 Pulls 6 Kicks
4x25 @:10s -Odds As Few Strokes As Possible -Odds As Few Breaths As Possible
Backstoke Drill 500/15:00
4x50 @:10-15s Rest Back Drill #1 Single Arm(switch at 25) #2.1 Pull 6 Kicks #3. 3 Pulls 6 Kicks #4. Backstroke Swim
4x50 @:10-15s Rest Backstroke -Odds Distance Per Stroke -Evens Build
4x25 @:10s Rest -Odds As Few strokes As possible -Evens Double Arm Backstroke
Pyramid 1650/40:00
3x100 @:5-10s Rest Descend 1-3. (to ~80%)
2x200 @:10-15s Rest #1. Hold 80%Speed #2. -100 80% -100 90%
3x150 @:20s Rest Build to Fast by 50
4x100 @:10-15s Rest Breathing 3/5/3/5 by 25
4x25 @:15s Rest -Odds Fast -Evens Smooth
Speed 600/15:00
4x25 @:20s Rest Fast
2x50 @:15s Rest -25 Smooth -25 Fast
4x25 @:15s Rest -Odds Fast -Evens Smooth
4x25 @:20s Rest Fast
4x50 @:15s Rest Sprint Cycle (Fast/Ez, Ez/Fast, Build, Sprint)
Cool Down 200/5:00
4x50 Choice
3750 Yards 95 Minutes
