Warm-Up 1000/ 25:00
200 Loosen
4x50 Kick -O Fly -E Free @ 1:30-2:00
4x50 -O Zipper Drill - E Finger tip drag @1:00-1:20
2x100 I.M @2:30-3:00
4x50 Choice Stroke Build @:50-1:15
Main Set 2000/49:00
1x300 Pull @ 6:00-6:30
1x100 Kick Streamline Kick @2:30
3x200-Odd Free - Even Back - 1st 50 80% Max Effort last 150 Cruise(50-60%) @6:00-6:30
1x100 Smooth Free @1:30-2:00
4x75 Pull w/ Paddles Build Each 75 1:30-2:00
1x100 Kick w/ Board @2:30
2x150 Desc. Each 50 2:30-3:00
1x100 Free Neg Split @ 1:30-2:15
2x50 Kick 10 seconds all out 10 EZ @1:30-1:45
Challenge Set 600/ 13:00
2x300 @ 6:00-6:30
#1 80%
#2 100%
Cool Down 200/4:00
4x50 Choice Drill/Stroke
3800 Yards 91 minutes
200 Loosen
4x50 Kick -O Fly -E Free @ 1:30-2:00
4x50 -O Zipper Drill - E Finger tip drag @1:00-1:20
2x100 I.M @2:30-3:00
4x50 Choice Stroke Build @:50-1:15
Main Set 2000/49:00
1x300 Pull @ 6:00-6:30
1x100 Kick Streamline Kick @2:30
3x200-Odd Free - Even Back - 1st 50 80% Max Effort last 150 Cruise(50-60%) @6:00-6:30
1x100 Smooth Free @1:30-2:00
4x75 Pull w/ Paddles Build Each 75 1:30-2:00
1x100 Kick w/ Board @2:30
2x150 Desc. Each 50 2:30-3:00
1x100 Free Neg Split @ 1:30-2:15
2x50 Kick 10 seconds all out 10 EZ @1:30-1:45
Challenge Set 600/ 13:00
2x300 @ 6:00-6:30
#1 80%
#2 100%
Cool Down 200/4:00
4x50 Choice Drill/Stroke
3800 Yards 91 minutes
