Warm-Up 600/15:00
2x100 Loosen @ 1:30-2:30
4x50 Your Choice of Kick @1:30-2:00
4x50 as 25 Front Scull 25 Catch-up Drill @1:15-1:30
10-Min Swim
Swim For 10 Mins Straight
Count your laps.
Kick 300/10:00
4x75-As 50 Free K 25 Choice Kick @2:15-2:30
I.M 400/12:00
8x50 as 25 I.M Drill/Kick,25 Freestyle @1:30
Freestyle/Backstroke Drill 400/10:00
8x50 @ 1:15-1:30
-Odds as 25 R arm 25 Left arm
-Evens 3 Strokes 6 Kicks
Main Set 1000/22:00
2x
2x100 Pull @1:30-2:30
4x50 as Descend 1-4 @1:00-1:30
4x25 @ 30:45
-Odds D.P.S
-Evens Fast
Cool Down 100/2:00
100 as 50 kick 50 Choice
2900Yards Minutes71 Minutes
