W-U 1000/20:00
200 Swim
200 Kick
2x100 I.M @2:00
200 Pull
200 Swim
Main-Set 2000/41:00
4x25 Sprint Cycle @:30
4x50 -25 Scull -25 Swim @1:00
3x100 -75 Free -25 Fist 2:00
2x150 50 swim 50 kick 50 Drill 3:30
1x200- Pull 4:00
2x150 - 75 Free 75 Catch up @3:00
3x100 75 Free Last 25 Fast @ 2:00
4x50 Desc 1-4 @1:00
4x25 -25 Fast -25 Smooth @:30
Speed Play (Fins) 500/10:00
20x25 @:30
1 Build
2 Smooth
3 Fast
4 Build
5 Fast
Cool Down/200/4:00
200 Smooth
3700 Yards 75 Minutes
