Warm-Up 800/20:00
300 Free Smooth
6x50 -O Kick Or Pull - Choice Stroke Drill
4x50 Choice Stroke Build to Fast
Main Set 1800/30:00
1x200 @:20-:30 Pull
2x100 @:20-30 Kick Fast
4x50 @:5-:15 Free Desc. 1-4
2x100 @:30 Choice Stroke -50 Build -50 Fast
4x50 @:10-:15 Free Pull Desc.1-4
1x200 @:30 Kick Build to Fast
2x100 @:15 Free Drill
4x50 @:20 Free Build to Fast
Cool Down 200/5:00
4x50 -O Double Arm Back -E Choice Stroke Smooth
2800 Yards 55 Minutes
