Warm-Up 800/20:00
200 Free
200 Kick
200 Pull
200 Free
Main Set-Drill 2600/55:00
4x50 @:10 Choice Stroke Desc.1.-4
8x50 @:10 1.No Free 2. Back 3. Breast. 4 Free x2
4x75 @:10 Free -25 Fist -25 Flick Drill-25 Swim
4x25 @:10 Free -25 R Arm -25 Left Arm
4x50 @:5-10 Free Breathing to your weak Side
(1x200 @:15 Choice Pull With Buoy Focus on Finishing your Stroke)
(2x25 @:10 Front Scull)
2x (1x200 @:15 Pull with Paddles and Buoy Focus on your Catch)
(2x25 @:10 Front Scull)
(1x200 @:15 Pull with paddles only Focus on Catch and Pull)
Cool Down 500/15:00
1x100 Kick
1x100 Choice
1x100 Kick
1x200 Smooth
90 Minutes 3900 Yards
