9-24-22 Aerobic I.M With Speed and Pull.

Warm-Up 800/20:00
500 as-200Free-150-Back-100Br-50-Fly
4x50 Free Desc. 1-4 @1:00-1:30
4x25 Sprint Cycle @ :30-:45

Aerobic 900/20:00
6x(1x100 Free @1:30-2:30
     (1x50 Kick Or Back Stroke @1:00-1:15
I.M  800/20:00
8x75 @2:00-2:30
1.Fly/Bk/Br
2.Bk/Br/Fr
3.Br/Fr/Fly
4.Fr/Fly/Bk
4x50 Free Desc. 1-4 @1:00-1:30
Pull 700/14:00
7x100 @1:30-2:30
3- Last 25 Fast
2- Last 50 Fast
1-75 Fast
1-100 Fast
Speed(Fins) 600/14:00
All Out Choice of Strokes
    (3x25  @:30
2x(2x50  @1:00
    (1x75  @1:30
    (1x100 Easy @2:00
Cool Down 100/2:00
100 Smooth

3900 Yards 90 Minutes