Warm-up: 1200/22:30
6x100 Best Tech. Fr - 3 Dolphins @ 1:35/1:45
6x50 Strong Fr K @ 1:00+
6x50 IM Switch or Desc. 1-3; 4-6 @ 1:00+
Skill: 900/19:30
3 Rounds:
2x50 as: 25 Dr1, 25 Best Tech. @ 1:05
2x50 as: 25 Dr2, 25 Best Tech. @ 1:05
2x50 Build @ 1:05
Drill Suggestions:
Fly - Single Arm, Single/Double, 2R-2L-2B
Back - Single Arm, Triple Switch, 2R-2L-4B
Breast - Br w/Dolphin, 1P/2K, 2Br-2Fl
Free - Catch-up, Triple Switch, Zipper
Back-end Speed: 2400/43:00+
3 Rounds:
4x150 as: 100 Best Tech. Fr, 50 Fast @ 2:00/2:30+
4x50 @ 200P (All Out?) @ 1:05