Warm-Up 900/19:00
300 Loosen
6x50 -O Kick - E Drill @1:00-1:15
4x50 25 I.M 25 Free @1:00
4x25 Scull @:45-1:00
Main Set (Choice Equip) 2000/40:00
2 x 50 Smooth @ 1:00
1 x 100 Fast @2:00
2 x 50 Smooth @ 1:00
1 x 200 Fast @4:00
2 x 50 Smooth @ 1:00
1 x 300 Fast 6:00
2 x 50 Smooth @ 1:00
1 x 400 Fast 8:00
2 x 50 Smooth @ 1:00
1 x 500 Fast @10:00
Set 2 600/15:00
8x25 @:40 odds stroke, evens free
4x50 @1:15 odds stroke, evens free
2x100 @ 2:15 odd stroke, even free
Cool Down 200/4:00
200 Ez
78 Minutes 3700 Yards
300 Loosen
6x50 -O Kick - E Drill @1:00-1:15
4x50 25 I.M 25 Free @1:00
4x25 Scull @:45-1:00
Main Set (Choice Equip) 2000/40:00
2 x 50 Smooth @ 1:00
1 x 100 Fast @2:00
2 x 50 Smooth @ 1:00
1 x 200 Fast @4:00
2 x 50 Smooth @ 1:00
1 x 300 Fast 6:00
2 x 50 Smooth @ 1:00
1 x 400 Fast 8:00
2 x 50 Smooth @ 1:00
1 x 500 Fast @10:00
Set 2 600/15:00
8x25 @:40 odds stroke, evens free
4x50 @1:15 odds stroke, evens free
2x100 @ 2:15 odd stroke, even free
Cool Down 200/4:00
200 Ez
78 Minutes 3700 Yards
