Warm Up 800/20:00
400 Mix Up the strokes
4x75 @:15s Rest -25 Scull -25 Drilll -25 Swim
4x25 @:10-15s Rest Choice Stroke Build Each to Fast
Drill 400/10:00
8x50 @:15-20s
1-2 Single Arm Free (-25 R -25 Left)
3-4 Catch Up Drill
5-6 6 Kick Switch
7-8 Finger Tip Drag
Kick 400/10:00
8x50 @:10s Rest Descend 1-4,5-8 Flutter Kick
#1-4 Kick Board
#5-8 No Board
Iron Man Swim 2400/55:00
3x200 @:15-20s Rest Paddles and Buoy Descend 1-3
4x150 @:15s Rest 100 Pull W/ Buoy -50 Drop Buoy Engage legs, Build KICK to Fast -Keeps Arms Long and Smooth
6x100 @:10-15s Rest Fins and Paddles Desc 1-4 Hold Pace for 5-6
4x75 @:10-15s Rest Build Each 75 to Fast (No Equipment)
6x50 @:10s Rest Desc 1-2 Hold Pace 3-6
Cool Down 200/5:00
200 Choice
4200 Yards 100 Minutes
