Warm-Up 800/20:00
200 Loosen
100 Backstroke Pull
100 Breaststroke pull with paddles
100 Kick
2x100 I.M #1 Drill #2 Swim.@2:00-2:30
4x25 Sprint Cycle @ :30-1:00
Main-Set 1800/38:00
4 x 100 Freestyle Desc. 1-4 @ 1:30-2:15
2 x 200 free pull w/ padS and buoy @ 3:30-4:00 holding a strong pace and focusing on technique
2 x 150 free kick @4:00-4:30 , holding a steady pace
8 x 50 Desc.1-4 5-8. freestyle @50-1:15
4 x 50 Free pull Desc.1-4.@1:00-1:30,
4 x 25 Free all out @ :30-:45 focusing on a fast breakout and fast tempo
Mini-Set 800/22:00
4x 50 -as 25 Fly Swim -25 Free Swim @ 1:00-1:30
4x 50 -as 25 Fly Kick -25 Free Kick @ 1:30-2:00
4 x 50 - as 25 IM order -25 Freestyle @ 1:30
4 x 50 IM order by 50 @1:00-1:15
Cool Down 200 /4:00
4x25 Flop
1x100 Free EZ
84 minutes 3600Yards
