Warm-Up 800/ 16:00
300
6x50 I.M Sw/ Or Free Desc. 1-3
8x25 @:30 1-4 5-8 Choice
-O 12.5 F 12.5 Ez
-E 12.5 Ez 12.5 Fast
Drill 600/12:00
3x50 3Strokes/6 kicks/3 Strokes @1:00
3x50 R arm 25. Left arm 25 @ 1:00
3x50 Fist Drill @ 1:00
3x50 Perfect Free Style @ 1:00
Aerobic 1200/24:00
3 Rounds
1x200 Swim @4:00
1x100 Pull @ 2:00
2x50 Desc. 1-2 @1:00
Aerobic With Speed(Fins) 1300/26:00
2 Rounds 10-15 seconds Rest
175+25
150+2x25
100+25
75+2x25
25's= Fast
Cool Down 100/2:00
100 Ez
4000 Yards 80 Mins
