Warm-Up 600/12:00
300 loosen
6x50 Desc. 1-3,4-6 Free Or I.M Switch @1:00
Kick 400/10:00
8x50 @ 1:10
-Odd's Build
-Even 25 Smooth 25 Fast
Drill 300/6:00
6x50 @1:00
-Odds 6k Switch
-Evens Freestyle 3 Strokes 1 Second glide
Main Set 1200/24:00
3x(4x100) @1:30-2:00
Round 1 Find your Average, R2 Average -4, R3 Average -6
Warm Down 200/ 4:00
100 Swim
100 Kick
2700 Yards 56 Minutes
