Warm-Up 800/17:00
200 Loosen
6x50 Pull @1:00-1:15
4x50 -25 I.M/25 Free @1:15-1:30
4x25 Sprint Cycle @:30
Pre Set-900/ 24:00
6x25 kick @:45
4x25 Catch-up drill @:40
1x100 Smooth Free @2:00
6x25 Streamline Kick @:45
4x25 Fists Drill @:40
1x100 Smooth @2:00
4x25 Overkick @:40
1x100 Smooth @2:00
Main Set 1600/35:00
2 Rounds R1 Free R2 Choice Stroke(Choice Equip Both Rounds)
4x125 -as 50 Strong 50 Build 25 Sprint @2:15-2:30
1:00-2:00 Rest
4x75 -as 25 Strong 25 Build 25 Sprint @ 1:30
Sprint ( Choice Equip)400/12:00
8x50 All out @1:30
-Odds Free - Evens Choice Stroke
Cool Down 200/4:00
200 Ez
200 Loosen
6x50 Pull @1:00-1:15
4x50 -25 I.M/25 Free @1:15-1:30
4x25 Sprint Cycle @:30
Pre Set-900/ 24:00
6x25 kick @:45
4x25 Catch-up drill @:40
1x100 Smooth Free @2:00
6x25 Streamline Kick @:45
4x25 Fists Drill @:40
1x100 Smooth @2:00
4x25 Overkick @:40
1x100 Smooth @2:00
Main Set 1600/35:00
2 Rounds R1 Free R2 Choice Stroke(Choice Equip Both Rounds)
4x125 -as 50 Strong 50 Build 25 Sprint @2:15-2:30
1:00-2:00 Rest
4x75 -as 25 Strong 25 Build 25 Sprint @ 1:30
Sprint ( Choice Equip)400/12:00
8x50 All out @1:30
-Odds Free - Evens Choice Stroke
Cool Down 200/4:00
200 Ez
3900 Yards 91 Minutes
