W-U 1000/
300 Swim
4x50 Scull/Swim @ 1:15-1:30
4x50 Kick @ 1:15-1:30
12x25 Build/Fast/Smoothx4 @:30
300 Swim
4x50 Scull/Swim @ 1:15-1:30
4x50 Kick @ 1:15-1:30
12x25 Build/Fast/Smoothx4 @:30
Drill 300/6:00
2 Rounds
1x50 25 R arm free 25 Left Arm Free @1:00
1x50 3 strokes Free 4 Strokes Backstroke @1:00
1x50 25 Heads up Free 25 Smooth Free @1:00
Main-Set (Choice Equipment on 50's) 2000/
400 Pull @6:00-8:00
2 x 50 Best Average @ 1:00-1:30
30 seconds rest
300 Pull @ 4:30-6:00
4 x 50 Best Average @ 1:00-1:30
30 seconds rest
200 Pull @ 3:00-4:00
6 x 50 Best Average @ 1:00-1:30
30 seconds rest
100 Pull @ 1:30-2:00
8 x 50 Best Average @ 1:00-1:30
Cool Down/200
200 Loosen
3500 Yards 78 MIns
