Warm-up: 1400/29:00
300 Loosen
2x200 as: 25 Drill, 25 Swim @ :15r
2x100 Steady Kick @ 2:00-2:30
6x50 Desc. 1-3; 4-6 or IM Switch @ :50-1:00
8x25 Sprint Cycle @ :30
Sprint Free: 1300/26:00
6x100 as: 75 Best Tech. Free, 25 All Out Free @ 1:35-2:00
16x25 @ :30
1. Fast thru 15
2. 25 Fast
3. Fast Last 10
4. Max Efficiency
6x50 Best Average @ 1:00
Sprint IM: 1200/24:00+
8x25 Fly - O:Fast E:Drill @ :30/:35
(1x25 Fast Back @ :30/:35
2x(1x50 Strong Back @ :45-1:00
(1x25 Fast Back @ :30/:35
8x25 Breast - O:Fast E:Drill @ :30/:35
(1x25 Fast Free @ :30/:35
2x(1x50 Strong Free @ :45-1:00
(1x25 Fast Free @ :30/:35
4x100 IM @ 1:30-2:15
