Warm Up 900/20:00
300 Choice Every 3rd 25 Backstroke
6x50 @:10-15s Rest -Odds 5 Strokes 6 Kick Switch -Evens Single Arm Free
6x50 @:10-15s Rest (Fins) -Odds Kick on Side -Evens -25 Streamline Flutter Kick on back -25 on Stomach(Stroke to breath)
4x25 @:10-15s Rest -Odds Scull -Evens Free Distance Per Stroke
Pre Set 600/15:00
6x100 @:10-15s Rest
#1. Fist Drill
#2. Catch Up Drill
#3. Head Tap Drill
#4. Fingertip Drag
#5. 3 Strokes 6 Kicks Strokes
#6. Freestyle As Few Stroke as Possible
Main Set 2000/50:00
4x100 @:10-15s Rest #1. Buoy at Ankles #2. Buoy at Knees #3. Buoy At Thighs #4. No Buoy -Backstroke
2x200 @:20-30s Rest Free w/ Fins Paddle and Snorkel. Build to Fast by 50
4x(4x50) @:5-10s Rest Choice Stroke Descend 1-4
6x50 @:5-10s Rest I.M Switch
3x100 @:10s Rest Choice Stroke Descend 1-3
Cool Down 200/5:00
8x25 Backstroke
3700 Yards 90 Minutes
