Warm-Up 800/20:00
300 Free: Build by 75
4x50 @ 15s Rest: Free Bilateral 3/5 by 25
4x50 @ 10s Rest: Kick -Odds Flutter K -Evens Butterfly K
4x25 @ 10s Rest: Odds Breast, Evens Fly.
Breaststroke: 400/10:00
4x100 @ 15s Rest:
75 Breast focusing on gliding and strong pull.
25 Free: relaxed.
Butterfly: 450/11:00
6x75 @ 20s Rest: -50 Free -25 Fly
Breaststroke & Butterfly Combo: 600/15:00
3x200 @ 20s Rest:
-50 Breast emphasizing technique.
-100 Free at a steady pace.
-25 Fly (focus on form)
-25 Breast to finish strong.
Freestyle Endurance: 800/20:00
4x200 @ 15s Rest:
1st: 200 Free Drill Mix them Up
2nd: 100 build + 100 smooth
3rd: 50 (fast) + 150 smooth
4th: Negative Split by 100
Variation Set: 500/12:00
4x125 @ 15s Rest:
1st: -50 Breast -50 Free -25 Fly
2nd: -25 fly -50 Free -50 Breast
3rd: -50 Breast -25 Fly -50 Free
4th: -50 Free -50 Breast -25 Fly
Cool Down: 200/4:00
100 Breast
100 I.M
3750 Yards 92 Minutes
