7-28-22 Last Day of Season!

Warm-Up 900/20:00
3x100 Loosen @2:00
6x50 @1:15
-Odds Kick 
-Evens Pull 
-Or I.M Switch
3x100 Choice @2:00 Desc. Each 100

Drill 600/13:00
2x100 @2:00 Scull Or Pull
4x50 @1:15  Free Drill
2x100  @2:00Max Eff Free

Over Distance/Threshold 1900/40:00
1-2x (4x150 Max Eff. Free @3:00
         (4x50 @1:15 Back Stroke
6x50 @ :50-1:00 Max E Free

Cool Down 200/4:00
200 Smooth

3500 Meters 77 Minutes