W-U 1000/21:00
2 Rounds
1x200 Free-Perfect Technique @3:00-4:00
1x150 AS 50 FL/BK/BR Drill/Swim by 25 @3:45-4:00
3x50 Desc. 1-3 @1:00-1:30
Kick 600/14:00
2 Rounds
1. Fins 2.No fins
2x50 Fly Kick @ 1:30
6x25 All-out Free kick @:40-:45
30 Seconds rest
1x50 all out Free kick @1:15-1:30
Main Set
2 Rounds 1800/36:00
3x150 Pull w/PB Breath 3/5/7 By 50 @3:15
3x100 Desc. 1-3(Fins Optional) @1:30-2:00
1x150 Build by 50 @3:30
Speed 500/10:00
2 Rounds
1x50 35 Smooth 15 Fast @1:00
1x50 25 Smooth 25 Fast @1:00
1x50 15 Smooth 35 Fast @1:00
1x50 All out @1:00
1x50 Easy @1:00
Cool Down 100/2:00
100 Smooth
2 Rounds
1x200 Free-Perfect Technique @3:00-4:00
1x150 AS 50 FL/BK/BR Drill/Swim by 25 @3:45-4:00
3x50 Desc. 1-3 @1:00-1:30
Kick 600/14:00
2 Rounds
1. Fins 2.No fins
2x50 Fly Kick @ 1:30
6x25 All-out Free kick @:40-:45
30 Seconds rest
1x50 all out Free kick @1:15-1:30
Main Set
2 Rounds 1800/36:00
3x150 Pull w/PB Breath 3/5/7 By 50 @3:15
3x100 Desc. 1-3(Fins Optional) @1:30-2:00
1x150 Build by 50 @3:30
Speed 500/10:00
2 Rounds
1x50 35 Smooth 15 Fast @1:00
1x50 25 Smooth 25 Fast @1:00
1x50 15 Smooth 35 Fast @1:00
1x50 All out @1:00
1x50 Easy @1:00
Cool Down 100/2:00
100 Smooth
4000 Yards 83Minutes
