Warm-up: 900/18:00
200 Loosen
6x50 as: 25 Streamline K on Bk, 25 Catch-up w/O-K @ 1:00
200 P - Count Strokes
8x25 Sprint Cycle @ :30
Power & Pull: 1400/23:20
2 Rounds:
2x25 All Out HL Fr K @ :40
2x25 Dog Paddle w/All Out Fr K @ :40
3x200 P - Count Strokes; Focus on High Elbow Catch @ 3:00+
Aerobic Free: 1400/22:00
4 Rounds:
2x75 Best Tech. Fr @ 1:15
4x50 Best Tech. Fr @ :45
Or:
Aerobic IM: 1400/25:20
4 Rounds:
2x75 as: 25 Fl, 25 Bk, 25 Br @ 1:20
2x50 as: 25 Bk, 25 Br @ :55
2x50 as: 25 Br, 25 Fr @ :55
Warm-down: 300/6:00
300 easy
