Warm-Up 1000/ 20:00
200 Swim
2x100 Kick@2:00-2:15
4x50 I.M.O Drill/Swim @1:00
6x50 Desc 1-3 @1:00
4x25 Sprint Cycle @ :30
200 Swim
2x100 Kick@2:00-2:15
4x50 I.M.O Drill/Swim @1:00
6x50 Desc 1-3 @1:00
4x25 Sprint Cycle @ :30
Pull 900/16:00
3x
1 x 50 Swim No Free @1:00
1 x 200 Paddle or Pull Build Each 25 @3:30-4:00
2 x 25 Fast Choice Stroke @:30
Main Set -Aerobic 1600/ 32:00
4 x 175 Free @ 3:00-3:30
4 x 125 Kick @ 2:30-3:00
4 x 75 Stroke @ 1:15-1:30
4 x 25 No breath swim @ :45-1:00
Cool Down 200/ 4:00
4x50 Smooth Free @1:00
3x
1 x 50 Swim No Free @1:00
1 x 200 Paddle or Pull Build Each 25 @3:30-4:00
2 x 25 Fast Choice Stroke @:30
Main Set -Aerobic 1600/ 32:00
4 x 175 Free @ 3:00-3:30
4 x 125 Kick @ 2:30-3:00
4 x 75 Stroke @ 1:15-1:30
4 x 25 No breath swim @ :45-1:00
Cool Down 200/ 4:00
4x50 Smooth Free @1:00
3700 Yards 72 Minutes
