Warm-Up 800/18:00
100 Swim(Free)-Kick-I.M-Pull-Swim/Choice 10-15 Seconds rest in between each
4x50 25/Scull 25/Build @1:00-1:10
4x25 Sprint Cycle @:30-:45
Kick 400/16:00
4x100 Kick @2:30-3:30
Desc. 1-4
Drill 400/10:00
8x50 @1:00-1:30
-Odds Catch-Up Drill W/ OverKick
-Evens 3/6/3 (3 Strokes 6 Kicks)
Pull 1500/30:00
(3x100 Pull (PB) @1:30-3:00
3x(2x75 Pads @1:15-2:30
(2x25 No Equip, Full Speed. @:40
Fins 800/16:00
8x(1x50 Build @ 1:00-1:30
(2x25 Sprint @:30-:45
Cool Down 100/2:00
100 Smooth
4000Yards 92 Minutes
