Warm-up: 800/14:00
200 Loosen
200 Steady K
200 Pull - Count Strokes
200 IM - Drill / Build
Pull: 1200/20:00
8x150 Pull @ 2:15/2:30+
#2&6 - Last 50 Drop PB, Add Strong Kick
#4&8 - Swim
IM: 1100/19:30
4x(1x25 Strong Fl - easy Speed @ :30+
(1x50 as: 25 Build Fl, 25 Fast Bk @ :50+
1x100 IM @ 1:45+
4x(1x25 Fast Bk - Maintain Tempo @ :30+
(1x50 as: 25 Build Bk, 25 Strong Br @ :50+
1x100 IM @ 1:45+
4x(1x25 Fast Br - Increase Tempo to Finish @ :30+
(1x50 as: 25 Build Br, 25 Fast Fr @ :50+
Warm-down:
200 easy