2hrs


Warm up
400 Free
4x100 IM R:20" - Butterfly drill on Fly

Kicking
400 Progressive
4x100 desc. 1-4 choice Int.2'15"

Pulling
500 Good Technique with paddles
10x50 Free. desc 1-5/6-10 Int.1'

Set
16x100 Int.1'40"
Descending 1 to 4

Cool Down
200 easy


Total Yards = 4,400