Warm-Up 1050/24:00
300 -as 100 Free 100 Choice/No Free /- 100 Free
100 I.M
200 w/ Paddles and Fins
3x50 Kick @1:30
4x50 Desc 1-4 @1:00-1:15
4x25 Sprint Cycle @:45
Pre Set 700/18:00
2x
3×50 @ 1:30 Stroke kick
3×50 @ 1:10 Stroke drill
2×25 @ 40 Distance per stroke Free
Main Set 1800/40:00
4x100 Free Desc. 1-4 @1:40-2:10
2x50-25 Fly-25 Back (DRILL)@1:00
3x100 Free I.M @1:40-2:10
2x50 -25 back -25 Breast (DRILL) @1:10
4x100 Free Desc. 1-4 @1:40-2:10
2x50-25 Breast-25 Free (DRILL) @1:10
3x100 Free I.M @1:40-2:10
2x50 Free (DRILL) @1:10
Cool Down 200/ 4:00
4x25 Scull- Each Different Please
4x25 Choice
300 -as 100 Free 100 Choice/No Free /- 100 Free
100 I.M
200 w/ Paddles and Fins
3x50 Kick @1:30
4x50 Desc 1-4 @1:00-1:15
4x25 Sprint Cycle @:45
Pre Set 700/18:00
2x
3×50 @ 1:30 Stroke kick
3×50 @ 1:10 Stroke drill
2×25 @ 40 Distance per stroke Free
Main Set 1800/40:00
4x100 Free Desc. 1-4 @1:40-2:10
2x50-25 Fly-25 Back (DRILL)@1:00
3x100 Free I.M @1:40-2:10
2x50 -25 back -25 Breast (DRILL) @1:10
4x100 Free Desc. 1-4 @1:40-2:10
2x50-25 Breast-25 Free (DRILL) @1:10
3x100 Free I.M @1:40-2:10
2x50 Free (DRILL) @1:10
Cool Down 200/ 4:00
4x25 Scull- Each Different Please
4x25 Choice
3750 Yards 86 Minutes
