W-U 1000/ 22:00
300-as 200 Free 100 Choice
4x100 Odds Kick Evens Pull @ 2:00-2:30
4x50-25 I.m 25 Free @ 1:00-1:15
4x25 Sprint Cycle @:30
Drill 500/12:00
4x50 Right Fin Left Paddle Freestyle (If no Paddles Right Fin Left Arm Only) @1:00-1:30
4x50 Left Fin Right Paddle Freestyle (If no paddle Left Fin Right Arm Only) @1:00-1:30
1x100 Smooth Free @2:00
Main Set (Choice Equip) 2000/40:00
3 x 200 Desc. 1-3 @4:00-5:00
100 easy @2:00
3 x 150 Desc. 1-3. @ 3:00-3:30
150 easy @ 3:00
3 x 100 Desc. 1-3 @ 1:30-2:00
200 easy @ 4:00
4 x 50 ALL OUT FAST @ 1:00-1:30
Cool Down 200/4:00
200 Ez
3700 Yards 78 Minutes
