Warm-Up 800/ 20:00
4x75 Free Loosen @15 Seconds Rest
4x50 I.M.O D/S @:1:15-2:00
4x50 -Odds Kick - Evens Pull @1:00-2:00
4x25 Sprint Cycle @:30-1:00
Pre Set 1125/30:00
5(100+50+3x25)
100=Distance per stroke free style @1:30-2:30
50=Choice Free Drill @:50-1:15
25= Fast Free @:30
:30-1:00 Min Reset Inbetweeen Rounds
Main Set 1800/44:00
1x400 Free Choice Equip Neg Split @ :30-1:00 Min Rest
4x100 I.M or Free I.M @:15-30 Seconds Rest
1x300 Free ,Build By each 300 @ :30-1:00 Min Rest
3x100 50 D.P.S 50 Build to fast @:10-:30 Seconds Rest
1x200 No Free Mix Up Strokes.30-1:00 Min Rest
4x50 -25 Smooth -25 Fast @15 Seconds Rest
Cool Down 300/6:00
100 Swim
100 Kick
100 Choice
4025 Yards 100 Minutes
