Warm-Up 900/20:00
1x200 3 Free Strokes 4 Back Strokes.
1x100 No Free
1x200 I.M D/S
1x100 Choice Kick
1x200 Pull
1x100 Choice Stroke -25 Fast-25 Smooth-25 Build -25 Fast
Drill Set 450/10:00
6x25 @5s Rest. Super Man Catch-Up Drill.(Extend both arms, do 6 kicks, then take a stroke and breathe, alternating the breathing side while keeping one arm extended)
6x25 @5s Rest. Catch-Up Drill -Touching Thumb to Thumb
6x25 @5s Rest. Over Charge Drill- Catch-Up Drill Kicking as Fast as you can.
Kick 400/10:00
1x300 @10s Rest Free Kick Build
1x100 Choice Kick Fast
Pre-Set 600/15:00
3x50 @5s Rest Free Desc.1-3
3x50 @5s Rest No Free Desc.1-3
3x100 @10s Rest Choice Stroke Desc. 1-3.
Main Set 1500/35:00
3 Rounds Choice Equip
1x200 @10s Rest Negative Split
2x100 @5s Rest Build
2x50 @5s Rest -Odds Fast -Evens Smooth
Cool Down 200/4:00
200 Choice Stroke - Mix it Up
4050 Yards 94 Minutes
