Warm Up 950/20:00
300 Loosen
200 -50 Kick -50 Swim -50 Drill -50 Swim
150 Perfect Free
4x50 @:10-15s Rest Descend 1-4
4x25 @:10-15s Rest Sprint Cycle
Speed(Low Rest) 700/15:00
2 Rounds - Round 1 Fast = Free Round 2 Fast = Choice
2x25 @:5-10s Rest Fast
1x75 @:5-10s Rest Speedy Pace(200-500 Pace)
1x25 @:5-10s Rest Rest Fast
1x75 @:5-10s Rest Speedy Pace(200-500 Pace)
1x25 @:5-10s Rest Fast
1x100 @: Reset. Perfect Technique Free Active Recovery
I.M 1900/45:00
1x200 @:15-20s Rest I.M Or Free I.M(Free Instead of Fly)
6x25 @:10-15s Rest Fly Descend 1-3 ,4-6
2x200 @:15-20s Rest I.M Or Free I.M(Free Instead of Fly)
4x50 @:10-15s Rest Back Descend 1-4
3x200 @:15-20s Rest I.M Or Free I.M(Free Instead of Fly)
2x75 @:10-15s Rest Breast Build
1x200 @:15-20s Rest Free Negative Split
Cool Down 300/5:00
6x50 @ -Kick -Scull-Swim by 50
3850 Yards 85 Minutes
