Warm-Up 800/20:00
200 Loosen, Try to Bilateral Breath
1x100 I.M-Drill
2x50 free 3 strokes 6 kicks-drill @1:00-1:30
4x50 kick with a board, alternating between flutter kick and dolphin kick @1:15-2:00
2x50 free pull -Try to Bilateral Breath @1:00-1:30
4x25 Sprint Cycle @:40-1:00
Main Set 2500/55:00
4x100 Free -Odds Breathing every 3- Evens breathing every 5 @1:30-2:30
4x100 Free Desc 1-4 @1:30-2:30
3x50 w/ fins Free Desc 1-3 @ :45-1:15
3x50 w/ Fins Sprint @1:00-1:30
2x200 freestyle with pull buoy and paddles 3:15-4:00
4x50 Pull Desc 1-4 @ :45-1:15
4x50 w/ Fins and pads All out @1:00-1:30
4 x 100 -Odds Breathing every 3- Evens breathing every 5 @1:30-2:30
8x25 free fast w/ chute :45-1:15
Cool-Down 400/10:00
200 Loosen
2 x 50 kick
100 Choice Stroke
3700 yards 85 Minutes
