Warm-Up 700/20:00
200 Choice
100 Back
100 I.M
8x25 @:10 Kick Desc.1-4,5-8
4x25 @:10 Sprint Cycle
Main Set 3300/ 70:00
6x75 @:10-15 -50 Build to Fast Kick -25 Swim
4x50 @:10 -25 Right Arm Free -25 Left arm Free
4x50 @:10 -Free Drill 6k Switch
6x125 @:15 -Choice Stroke 50 Fast 100 Smooth
1x100 @:30 Active Recovery
6x125@:20 Choice Stroke Pull -75 fast 50 Smooth
1x100 @:30 Active Recovery
6x125 @:25 Choice Stroke Fins-100 Fast 25 Smooth
Cool Down 200/5:00
4x25 Double Arm Back Stroke
4x25 Dolphin Dive
95 Minutes 4200 Yards
