Warm-Up 800/20:00
4 x 50 freestyle @ 10-15 Seconds rest
4 x 50 kick with board @ 10-15 Seconds rest
4 x 50 with pull buoy @ 10-15 Seconds rest
4 x 50 as @ 15 Seconds Rest
1. Hand Lead Dolphin Kick
2. Back Stroke 6kick 5 Strokes Drill
3. Breast 1 Pull 2K Drill
4. Free Drill - Over Charge (Catch-up w/ an Overkick)
Main Set 1700/40:00
Part 1 Aerobic Endurance, 1300
3 x 200 freestyle 30 seconds rest in between(Choice of Equip)
(#1. Smooth #2. Build to 80% #3. Negative Split by 100)
4 x 100 -Odds I.M - Evens No Free @ 10-15 Seconds rest OR 400 (Choice of Stroke) Time Trial.
6 x 50 Free Desc. 1-3,4-6 (Fins)@ 10-15 Seconds rest
Part 2-Speed 400/
Choice of Stroke And Equipment
4 x 100 as follows:
25 sprint, 75 easy
50 sprint, 50 easy
75 sprint, 25 easy
100 meters sprint
30 Seconds between each 100
Cool Down 200/ 5:00
4x50 Free Smooth
2700 meters 65 Minutes.
