SWIM : 3500 LOW SET / HIGH VOLUME : 70 Min
Dynamic Stretching pre-swim - 15 minutes
500 WARM UP
200 freestyle - rest 30 sec
100 kick - rest 30 sec
100 kick - rest 30 sec
100 freestyle - rest 30 sec
2700 MAIN SET
1000 as follows
250 freestyle - no rest between sighting and non-sighting
250 freestyle with sighting
250 freestyle
250 freestyle with sighting 2 minutes rest
900 as follows
200 freestyle - no rest between sighting and non-sighting
250 freestyle with sighting
200 freestyle
250 freestyle with sighting 2 minutes rest
800 as follows
200 freestyle - no rest between sighting and non-sighting
200 freestyle with sighting
200 freestyle
200 freestyle with sighting 2 minutes rest
300 COOL DOWN
300 freestyle