Warm-Up 800/14:00
400 Loosen
6x50 I.M Switch Or Desc. 1-3 Free @1:00
4x25 Sprint Cycle @:30
Drill 1250/ 25:00
5x(100+75+50+25)15 Seconds Rest
100=Freestyle Kick Or Catch-Up Drill Free
75=2 Strokes Right Arm 2 Strokes Left Arm Free
50= Over Kick Free
25= Fast Swim Choice Stroke
Pull 450/9:00
3x100 Desc. 1-3 @1:45-2:00
3x50 Best Average @1:00
Aerobic 900/18:00
2x(300+100+50) 15 Seconds Rest
300 Swim W/ Fins Negative Split
100 Build
50 Fast
Cool-Down 4:00
200 Choice
3600 Yards 70 Minutes
