Warm-Up 750/16:00
4x100 Free @ 15 Seconds Rest
1x50 Breast Stroke
1x50 Back Stroke
2x25 Choice Stroke - No Free. @ 15 Seconds rest
8x25 Flutter Kick @ 10-15 Seconds Rest.
Drill 400/10:00
8x50 @ 10-15 Seconds Rest
-Odds Catch-up Drill
-Evens 5 Free Strokes 6 Kicks , 5/6/5 ( Preform the kicks with a single arm pointed towards the opposing wall and your other at arm along your side.)
Equipment Familiarization 700/20:00
4x50 Free Swim With Paddles @10-15 Seconds Rest
2x100 Free with Fins @15-20 Seconds Rest
6x50 Free with Fins and Paddles @10-15 Seconds Rest
Free Ladder 900/22:00
1x100 @15 Seconds Rest
1x200 @15-20 Seconds Rest
1x300 @20 Seconds Rest
1x200@15-20 Seconds Rest
1x100@15 Seconds Rest
Cool Down 200/4:00
4x50 -Odds Choice Stroke - Even Free Style
72 Minutes 2950 Yards
