Warm-Up 800/20:00
200 Swim
100 Choice Kick
4x50 @10s Rest I.M.O D/B
8x25 @10-15s Rest Choice Stroke Desc.1-4,5-8 @
1x100 Choice Loosen/Relax
Kick (Fins Optional) 400/10:00
1x200 @ Choice Kick Cruise
4x50 @ Choice Kick Desc. 1-4
Main Set 2500/60:00
1x200 @20s Rest Free 70-80% Speed
5x100 @15-30 Rest Free Best Average ( Hold the fastest time you can)
1x200 @15-30 Rest I.M 70-80% Speed
4x100 @15-30 Rest I.M Best Average ( Hold the fastest time you can)
1x200 @15-30 Rest Free 70-80% Speed
3x100 @15-30 Rest Free Best Average ( Hold the fastest time you can)
1x200 @15-30 Rest I.M 70-80% Speed
2x100 @15-30 Rest I.M Best Average ( Hold the fastest time you can)
1x200 @15-30 Rest Free 70-80% Speed
1x100 @15-30 Rest Free All Out
Cool Down 200/5:00
1x100 Choice
4x25 Dolphin Dive
3900 Yards 95 Minutes
