12-20-22 Freestyle technique and speed ( Long Work Out)

Warm-Up 1000/23:00
2x150 1 Free 1 Choice @3:00-3:30
200 Kick
4x50 Drill/Swim  I.M.O @1:15-1:30
4x50 W/ Fins Scull/Build @1:15-1:30
4x25 Sprint Cycle @:30-:45
Free Drill's 500/ 12:00
2x50 Fist drill @1:00-1:15
2x50 Catch-Up @1:00-1:15
2x50 Flick Dril (Flick water back at your self at end of stroke) @1:00-1:15
2x50 3/6/3  @1:00-1:15
2x50 overcharge (catch-up Drill with an intense kick) @1:00-1:15
Main Set 2500/55:00
5 x 100’s @ 10 Seconds Rest Heart Rate around 160 
200 pull breathing every three
5 x 100’s @ 3 minutes(Choice Equip)
Fast average, -as fast as you can hold
4x50 pull right fin on, left paddle on @1:00-1:15
4x50 pull left fin on, right paddle on @1:00-1:15
10 x 50 w/Fins Odds Fast Evens Recover @1:00-1:15
16x25 Free (Choice Equip)  2 Fast 1 Recover  @:30-45
Cool Down 200/5:00
8x25 Odds Dolphin Dive Evens Flop.

4200 Yards 95 Minutes