Warm-Up 900/19:00
200 Free
6x50 @1:00 I.M Switch
4x50 @1:00 Desc. 1-4
8x25 @ :40 as Odds Fast Evens DPS
Kick and Scull 400/ 10:00
8x50 @ 1:15
25 Scull
25 D.P.S W/ Over kick
Aerobic 1200/24:00
2x100 Drill@2:00
:30 reset
4x100 Pull@2:00
1:00 reset
6x100 Fins @2:00
Speed 800/ 23:00
10x50 @1:30 Best Avg.
12x25s @40 every 3rd 25 All Out
Cool Down 4:00
200 Choice Ez
80 Minutes 3500 Yards
