Warm-Up 900/20:00
300 Loosen
4x75 I.M.O or Choice Stroke K/D/S @1:30-2:30
4x50 Free Desc 1-4. @1:00-1:30
4x25 Sprint Cycle @:30-:45
Drill 500/10:00
3x50 Catch-Up Drill @1:00-1:30
1x100 Max E Free @1:30-2:00
3x50 3/6/3 @1:00-1:30
1x00 Max E Free @1:30-2:00
Fins-Kick 600 14:00
2x300 Build each 50 to fast @6:00-8:00
Main Set 1600 38:00
2 Rounds
2x150 Free Pull w/Pads @2:45-3:30
2x50 Backstroke Swim @:50-1:30
4x75 - Free Build 50 ,25 Fast @1:30-2:00
1x100Smooth @3:00
Speed 300/6:00
12x25 @ :30-:45
2 Fast
1 Smooth
Cool Down 100/2:00
100 Smooth
300 Loosen
4x75 I.M.O or Choice Stroke K/D/S @1:30-2:30
4x50 Free Desc 1-4. @1:00-1:30
4x25 Sprint Cycle @:30-:45
Drill 500/10:00
3x50 Catch-Up Drill @1:00-1:30
1x100 Max E Free @1:30-2:00
3x50 3/6/3 @1:00-1:30
1x00 Max E Free @1:30-2:00
Fins-Kick 600 14:00
2x300 Build each 50 to fast @6:00-8:00
Main Set 1600 38:00
2 Rounds
2x150 Free Pull w/Pads @2:45-3:30
2x50 Backstroke Swim @:50-1:30
4x75 - Free Build 50 ,25 Fast @1:30-2:00
1x100Smooth @3:00
Speed 300/6:00
12x25 @ :30-:45
2 Fast
1 Smooth
Cool Down 100/2:00
100 Smooth
4000 Yards 90 Minutes
