Warm Up 900/20:00
300 Choice Loosen
4x75 @:15s Rest I.M Order Kick/Drill/Swim
4x50 @:10-15s Rest Pull Breathing 3/4/5/6 per 50
4x25 @:15s Rest Choice Stroke Build to Fast
Kick/Drill 900/20:00
3 Rounds
1x100 @:20s Rest Flutter Kick Build to fast
1x50 @:10s Rest Drill ( Catch-Up, 6 Kick Switch, Fist)
2x25 @:15s Rest Fast Free
1x100 @:15s Rest Free -Smooth Arms Hard Kick
Main Set 1800/45:0
2 Rounds
1x300 @:30s Rest Swim Pull buoy Last 15 Yards Of Every 50 Build to Fast
2x50 @:10s Rest -Odds Flutter Kick -Evens Butterfly Kick -Submerge last 10 yard finish underwater to wall
1x200 @:20s Rest Paddles Last 15 Yards Of Every 50 Build to Fast
2x50 @:10s Rest Odds Flutter Kick -Evens Breast -Submerge last 10 yard finish underwater to wall
1x100 @:10s Rest No Equipment Last 15 Yards Of Every 50 Build to Fast
2x50 @:10s Rest Odds Flutter Kick -Evens Breast -Submerge last 10 yard finish underwater to wall
Cool Down 300/5:00
6x50 @:10s Rest
-25 Double Arm Back W/ a Breast Kick
-25 Dolphin Dive
90 Minutes 3900 Yards
