200 Loosen
4x50 Kick - Desc. 1-4 @ 1:00+
200 Pull - Count Strokes
4x50 Desc. 1-4 @ :45+
8x25 Sprint Cycle @ :30+
IM / Stroke:
2 Rounds: 1.Best Stroke 2.Worst Stroke
3x50 as: 25 Kick, 25 Drill @ 1:00+
4x25 Best Tech. Swim @ :30+
3x100 as: 75 Free, 25 Fast Stroke @ 1:40+
6x25 Fly @ :25+
2x75 Fly, Back, Breast @ 1:15/1:30+
(1x25 Back @ :25+
3x(1x75 as: 25 Back, 50 Breast @ 1:15+
2x75 Back, Breast, Free @ 1:15/1:30+
6x25 Free @ :30+
200 easy
Free:
400 Neg. Split @ 6:00
4x75 O:Fast E:Max DPS @ 1:15
200 Neg. Split - Total Time Faster than 2nd 200 of 400 @ 4:00
4x50 O:Fast E:Max DPS @ :50
100 Neg. Split - Total Time Faster than 2nd 100 of 200 @ 2:00
4x25 O:Fast E:Max DPS @ :25
4x200 @ 3:00 or 4x100 @ 1:30+ (Time Dependent)
1.50 Fast, 150 Max DPS / 25 Fast, 75 Max DPS
2.50 Max DPS, 50 Fast, 100 Max DPS / 25 Max DPS, 25 Fast, 50 Max DPS
3.100 Max DPS, 50 Fast, 50 Max DPS / 50 Max DPS, 25 Fast, 25 Max DPS
4.150 Max DPS, 50 Fast / 75 Max DPS, 25 Fast
8x50 O:Kick/Swim E:Swim/Scull @ Continuous
