Warm-Up 900/18:00
300
4x50 Desc. 1-4 @1:00
100kick
2x100 pull @2:00
4x25 Sprint Cycle @:30
Pull 600/13:00
4x150 Pull @3:00-3:30
Build Each last 50
Kick 400/10:00
8x50 @1:15
-Odds Kick 25 Smooth 25 Fast
- Evens Kick Build Each 50
Quality and Speed 1700/34:00
8x100 @ 1:30-2:00
-Odds Fast Freestyle
-Evens Max Efficiency Freestyle(4Dolphin Kicks 16 Stroke Max)
4x(3x50) 2x25Fast 1x25 Breath by 3 @ 1:00
3x(4x25) 3x25Fast 1x25 Breath by 5 @:30
Cool Down 200/4:00
200 Ez Choice
3,800 Yards 79 minutes
