Warm-Up 600/ 12:00
300 Loosen
6x50 I.M Switch or Desc Free 1-3.4-6. @1:00-1:20
Fins 500/10:00
4x(1x25+1x100) @:30/1:30
-Odd Rounds 25 Fast 100 Ez
-Even Rounds 25 Ez 100 Fast.
Main 1800/44:00
4 x 100 Desc.1-2,3-4 pull with paddles and buoy @ 1:40-2:00
1:00 rest
4 x 75 Desc.1-2,3-4 kick with fins and board @1:40-2:00
1:00 rest
4 x Desc. 1-2,3-4 100 swim @1:40-2:00
1:00 rest
4 x 75 Desc. 1-2,3-4 kick with fins and board @1:40-2:00
1:00 rest
4 x 100 Desc. 1-2,3-4 pull with paddles and buoy @1:40-2:00
Kick 600/16:00
8x25 Kick W/Fins Fast @:40
4x50 Kick No Fins Desc 1-4 @1:15
8x25 Kick No Fins Fast @:45
Fins 350/6:00
1x100 Fast Free @1:30
2x25 -Odds Fast - Evens Smooth@ :30
1x100 Fast Free @1:30
4x25 -Odds Fast - Evens Smooth @:30
Cool Down 100:200
100 Smooth
3950 Yards 90 Minutes
