Warm-Up 800/20:00
300 loosen -as 200 Free 100 Choice Stroke.
100 I.M
4x50 @5-10s Rest Kick
2x100 Free- Pull
- with buoy
- With Buoy and paddles
Drill 450/12:00
3 Rounds 100=Drill,50=Build- Change Strokes by round.
1x100 @ 10s Rest
1x50 @ 5-10s Rest
*Drills Suggestions Bk-2,2,2 - Br,-1P 3Sec Glide. -Free 3/6/3
Kick 400/10:00
8x50 @5-10s Rest
-O -25 Fly Kick-25 Free Kick
-E -25 Br Kick-25 Fly Kick
Pre-Set 500/12:00
2 Rounds
4x25 @5s Rest I.M Order Or Free Drill
1x50 @5s Rest Smooth Free
2x25 @5-10s Free Fast Free Fast
1x100 @10s Rest Free Breathing 3/5 by 25
Main Set 1500/35:00
6x50 @5-10s Rest -Free Smooth
8x25 @10s Rest - Fly Or Free All out
3x100 @10s Rest -Free Active Recovery
8x25 @10s Rest - Bk All out
1x300 @15s Rest -Free Active Recovery
8x25 @10s Rest-Br or Free All out
Cool Down 200/5:00
4x50 Mix-up Strokes- Ez
