Warm-Up 1000/23:00
2x200 Loosen @4:00-5:00
1. Free 2.Back
2x150 No Fly I.M @ 3:00-4:00
2x100 Choice Kick @ 2:30-3:30
4x25 Sprint Cycle @:40
Drill 400/12:00
8x50 @ 1:15-1:30
-Odds 25 R Arm 25 L Arm
-Evens 2 R Arm 2 L Arm 2 Double arm.
Main Set 1700/34:00
3 x 200 @4:00-5:00
4 x 150 @ 3:00-3:30
5 x 100 @ 1:30-2:30
Pull 500/10:00
20x25 Pull @ 30:-:40
- Odd Freestyle
- Even Back Stroke
Best Average 400/16:00
4x100 Freestyle @3:00
Cool Down 100/ 2:00
100 Loosen
4100 Yards 97 Minutes
