Warm-Up 1100/30:00
200 Loosen
4x75 K/D/S Choice Stroke @10-15 Seconds Rest
4x25 Kick @ 5 Seconds Rest
6x50 I.M Switch @:10-:15 Seconds Rest
2x50 Pull -25 Front Scull -25 Build @
4x25 Sprint Cycle @:10-:15 Seconds Rest
Drill 400/ 12:00
2x50 Single, Double Single - Butter Fly Drill. @:10-:15 Seconds Rest
2x50 6 Kicks /5 Stokes /6 Kicks - Back Stroke Drill @:10-:15 Seconds Rest
2x50 1 Pull 2 Kick Breast Stroke Drill @:10-:15 Seconds Rest
2x50 3 Strokes 6 Kicks 3 Strokes -Freestyle Drill @:10-:15 Seconds Rest
Pre Set 400/10:00
4x50 Pull W/ Buoy and Pads Desc 1-2,3-4 @:10-:15 Seconds Rest
8x25 Kick w/ Fins Desc 1-4 ,5-8 @:5-:10 Seconds Rest
Main-Set 1700/38:00
6x100 Desc 1-3. 4-6 ,75 Smooth 25 Fast @:10-:15 Seconds Rest
2x200 Pull W/ pads and Fins @15 Seconds Rest
6x50 Free w/ Fins -Odds Build - Evens Fast @:10-:15 Seconds Rest
1x300 Negative Split by 150 @:20-:30 Seconds Rest
4x25 All out @ 15 Seconds Rest
Cool Down 300/8:00
100 Free
2x50
100 Choice
3900 Yards 98 Minutes
