Remember it’s Short Course Meters!
Warm-up: 1200/24:00
300 Loosen
6x50 as: 25 Streamline K on Bk, 25 Catch-up w/O-K @ 1:10
300 IM as: 25 Kick, 25 Drill, 25 Build
6x50 Desc. 1-3; 4-6 or IM Switch @ 1:05
Freestyle Power & Pull: 1800/30:00
2 Rounds:
3x50 as: 25 Double Catch-up, 25 Best Tech. Fr @ 1:05
1x300 P - Count Strokes @ 3:45/4:00/4:15
3x50 as: 25 Triple Switch - 8-K + 3 Exaggerated Strokes, 25 Best Tech. Fr @ 1:05
1x300 P - Count Strokes @ 3:45/4:00/4:15
Capacity: 800/15:00
2 Rounds:
4x75 Best Tech. Fr - Hold Stroke Count + HR150-180 @ 1:05/1:10/1:15
1x100 Active Recovery @ 2:30
Or
IM: 900/19:30
6 Rounds: IMO - No Free
3x25 Strong Str @ :35
1x75 Fast as: 25 Fl, 25 Bk, 25 Br @ 1:30
Warm-down: 200/3:30
200 easy
