Warm Up 900 18:00
200 Loosen
4x50 Kick @1:30
200 Pull
200 No free
4x25 Sprint Cycle @:30
Free Drill Or I.M 600/10:00
2(4x50 @1:10 Free Drill Or I.M.Order Drill/Swim
-Catchup Drill
-Fist Drill
-Zipper Drill
-3 Strokes 1 Second Glide Freestyle
Aerobic Kick 600/16:00
8x75 @1:30-2:00
75 Swim 0 Streamline Kick on Back
50 Swim 25 STL K On BK
25 Swim 50 STL K On BK
0 Swim 75 STL K On BK
0 Swim 75 STL K On BK
25 Swim 50 STL K On BK
50 Swim 25 STL K On BK
75 Swim 0 STL K On BK
Pull 900/ 16:00
2x200 Pull @4:00-4:30
3x100 Pull @1:30-2:00
4x50 Pull @1:00
Aerobic Swim 600/12:00
6x100 @1:30-2:00
Free Desc, 1-3 Choice of Speed gear
Warm Down 400/6:00
200 Swim
100 Kick
100 Double arm Backstroke w/Breast kick
4000 Yards/ 78 Minutes
