Warm-up: 900/18:00
300 Loosen
3x100 Strong K - 50 Non-Fr, 50 Fr @ 2:00+
6x50 Desc. 1-3; 4-6 or IM Switch @ 1:00+
Freestyle Skill: 400/8:00
Fins & Paddles Optional
2x50 Double Catch-up from HL K @ 1:00
2x50 Best Tech. Fr - Count Strokes @ 1:00
2x50 Triple Switch - 8-K + 3 Exaggerated Strokes @ 1:00
2x50 Best Tech. Fr - Count Strokes @ 1:00
Capacity & Maintenance: 1200/20:00-25:00
2 Rounds:
1x100
1x200
1x300
Everything is Best Tech. Fr @ :10-20r
Hold Stroke Count w/consistent Turns + U/Ws
HR140-160 or ~2x resting HR (steady-state aerobic)
Speed: 300/7:00
12x25 O:All Out E:Active Recovery @ 1:10 per 2x25
Warm-down: 200/3:00
200 easy