Warm-Up 1000/25:00
200 Swim
200 Kick
200 I.M Drill
200 Pull
200 Choice Stroke
Drill 500/12:00
*Ask For Drills!!
10x50 @10s Rest Choice Stroke Drill
Kick 600/ 15:00
5x100 @ Desc.1-4 Hold Pace for 5
1x100 Smooth
Main Set 1800/40:00
2 Rounds
3x200 @10-15s Rest Free Desc. 1-3
4x50 @5-10s Rest Choice Stroke Build to Fast
1x100 @20s Rest Active Recovery.
Cool Down 200/5:00
8x25 Double Arm Back Stroke With a Breaststroke kick
4100 Yards 97 Minutes
