Warm-Up 900/18:00
4x100 2:00 Free Drill
6x50 @1:00 Free Desc. 1-3,4-6
8x25 @:30 I.M.O Or. 2xSprint Cycles
I.M And Pull 1200/ 20:00
(150 Pull Or I.M no fly by 50 @2:00-3:00
4x (100 Free Swim or I.M @1:30-2:30
(50 Kick @ 1:00
Free Speed Or I.M 1350/ 27:00
10x25 @ :30 Odds Stroke Evens Free Fast
6x50 @1:00 I.M Switch or Build 1-4 Hold 5,6 Free
3x100 @:1:30-2:00 I.M OR Desc, 1-3
2x150 @2:00-2:30 Drill/build by 75
1x300 @6:00 Free I.M or Free Build 200 Sprint last 100
Loosen 250/5:00
5x50 Smooth @1:00
70 Minutes 3700 Yards
