300 warm up (300)
Kick set (600/900)
12×50 @:50
- 4x fly kick fins
- 4x back fins
- 4x Br no fins @1:10
Pull Set (400/1300)
4×100 build @ 1:25/1:35/1:45
Drill Set (500/2300)
20×25 drills @ :40
- 5x 7/7
- 5x backstroke catch up
- 5x br 2 kicks 1 pull
- 5x choice free drill
Main Set (2600/4900)
- 400 – 75free/25 non free FAST 5:50/6:10/6:50/300@6:00
- 12 x 50 non free descend 1-4 @ 1:00
- 300 Free kick hard @4:00/4:15/4:30/5:00/200@3:50
- 12 x 25 non free RACE!!! @ :40
- 400 – 75 free/25 non free build by 100
- 12 x 50 free descend 1-4 @ 1:00
100 Cool Down (5000 Total)
