Warm-Up 700/15:00
2x200 @4:00-4:30
1. Freestyle
2. Back Stroke
4x50 @1:00-1:30
-25 Front Scull
-25 Build
4x25 Sprint Cycle @:30-1:00
Back Stroke Drill 400/10:00
8x50 @1:00-1:30
-Odds 25 R Arm 25 L Arm
-Evens 2 R arm 2 Left Arm 1 Cycle Backstroke. (2-2-2 Drill)
Kick
600/16:00
4x150 as -50 Free kick- 50 Br Kick-50- Fly OR Free kick @3:30-4:30
Pull 1500/30:00
3 Rounds
150 Pull W/ Buoy & Paddles @ 3:00-3:30
2x100 Pull W/Buoy @1:30-2:30
3x50(no equip) Desc. 1-3.@1:00-1:20
2:00 Reset in between rounds
Fins
600/12:00
6 Rounds
1x25 Front Scull @:30-:45
1x50 Build @1:00-1:15
1x25 Sprint @:30
Cool Down
100/2:00
100 Loosen
2x200 @4:00-4:30
1. Freestyle
2. Back Stroke
4x50 @1:00-1:30
-25 Front Scull
-25 Build
4x25 Sprint Cycle @:30-1:00
Back Stroke Drill 400/10:00
8x50 @1:00-1:30
-Odds 25 R Arm 25 L Arm
-Evens 2 R arm 2 Left Arm 1 Cycle Backstroke. (2-2-2 Drill)
Kick
600/16:00
4x150 as -50 Free kick- 50 Br Kick-50- Fly OR Free kick @3:30-4:30
Pull 1500/30:00
3 Rounds
150 Pull W/ Buoy & Paddles @ 3:00-3:30
2x100 Pull W/Buoy @1:30-2:30
3x50(no equip) Desc. 1-3.@1:00-1:20
2:00 Reset in between rounds
Fins
600/12:00
6 Rounds
1x25 Front Scull @:30-:45
1x50 Build @1:00-1:15
1x25 Sprint @:30
Cool Down
100/2:00
100 Loosen
3900 Yards 85 Minutes
