Warm-Up 800/16:00
300 Swim
6x50 -Odds Choice Drill - Evens I.M Switch @1:00
8x25 @:30
25-Smooth
25-Sprint
25-Build
25-Sprint
Drill 500/10:00
10x50 @1:00
2x Catch up
2x Scull
2x Flick
2x 3 Strokes 3-second Glide
Kick Ladder 1200/32:00
4x75 Swim @1:30
4x75 50S 25k @2:00
4x75 25s 50k @2:00
4x75 75k @2:00
Speed 800/12:00
4x100 Desc. 1-4 W/Fins @1:45-2:00
16x25 2Smooth 2AFAP @:30
Cool Down 200/4:00
200
