Warm-up 900/21:00
300 Loosen
4x50 I.M.O D/S @ 1:15-1:30
6x50 -O Kick -E Pull @ 1:15-1:30
4x25 Sprint Cycle @ :45
300 Loosen
4x50 I.M.O D/S @ 1:15-1:30
6x50 -O Kick -E Pull @ 1:15-1:30
4x25 Sprint Cycle @ :45
Main Set 1350/26:00
3 x 200 Desc. 1-3 @3:30-4:30
3 x 100 Desc. 1-3 @ 1:40-2:15
3 x 75 desc. 1-3 @:1:20-2:00
3 x 50 desc. 1-3 @:55-1:15
3 x 25 desc. 1-3 @:30-:45
5x100 Kick W/fins as -25Kick w/ board-50 Swim U/W Max -25 Kick W/ Board @2:45-3:15
5 x 100 pull with buoy and pad -O non-free, -E Free @2:15-2:30
6 x 50 -as 25 Scull/25 drill – mix up strokes @1:30
6 x 50 swim W/Fins fast @1:30
Cool Down
4 Min Float
97 Minutes 385 Yards
