Warm-Up 850 20:00
200 Loosen
2x75 -25 Free Kick -25 Fly kick -25 Free Kick @2:00
4x50 -Odds Free -Evens Back Stroke with fins, @:55-1:15
1x100 I.M
4x25 Sprint Cycle @:40-1:00
Drill Set 400/12:00
2x50 Finger Tip Drag Drill
2x50 Slide N Glide Drill @1:00-1:30 (push off the wall and glide until you lose momentum, then take one powerful stroke, focusing on complete rotation and extension, and glide again. The goal is to get as far as possible with each stroke.)
2x50 - 25 Right Arm Free Style - 25 Left Arm Free Style @1:00-1:30
2x50 -Over Charge Drill (Catch-up Drill w/ an Over Kick) @1:00-1:30
Main Set 2000/45:00
2x400 @8:00-9:00 .done as -100 Free -100 Back Stroke - 100 Breast Stroke -100 Freestyle
2x(3x100) Desc. 1-3 @1:45-2:30 Round 1. Free Round 2. Choice Stroke. 1:00 Min Break between Rounds
2x200 - 50 Sprint 150 Active Recovery @4:00-4:30 (Sprint is Choice Stroke)
4x50 Freestyle - Odds Smooth -Even Fast @1:00
Pull Set 500/13:00
6x50 Pull w/ a Buoy Desc. 1-3 ,4-6 @1:00-1:30
4x50 Pull W/ Pads and Fins Desc. 1-4 @1:00-1:30
2x50 Choice Kick @1:30
Cool-down 200/4:00
200 loosen
3950 Yards 94 minutes
