Warm-Up 1000/22:00
4x100 Free @1:30-2:30
6x50 I.M Switch @1:00-1:15
4x50 Desc 1-4 @:50-1:15
8x25 Sprint Cycle @:30-:45
Kick 700/16:00
7x(1x50+2x25)
50=Odds Build Kick- Evens All Out Kick @1:15-1:30
25=U/W Max Free @:30-:45
Fins & Pads 1050/21:00
3x(3x100+2x25)
100=Last 25 100 Pace or last 50 200P @1:30-2:00
25=All out. Last 5 Yards Only Kick @:30-:40
Broken Swims -Choice Equip 700/21:00
7x100 @3:00
-Odds Fast
-Evens All out. Rest 10 Seconds after each First three 25's -30 Time should be Faster than the Previous 100
Cool Down 200/4:00
200 Choice
4x100 Free @1:30-2:30
6x50 I.M Switch @1:00-1:15
4x50 Desc 1-4 @:50-1:15
8x25 Sprint Cycle @:30-:45
Kick 700/16:00
7x(1x50+2x25)
50=Odds Build Kick- Evens All Out Kick @1:15-1:30
25=U/W Max Free @:30-:45
Fins & Pads 1050/21:00
3x(3x100+2x25)
100=Last 25 100 Pace or last 50 200P @1:30-2:00
25=All out. Last 5 Yards Only Kick @:30-:40
Broken Swims -Choice Equip 700/21:00
7x100 @3:00
-Odds Fast
-Evens All out. Rest 10 Seconds after each First three 25's -30 Time should be Faster than the Previous 100
Cool Down 200/4:00
200 Choice
3650 Yards 84 Minutes
