10-20-20 - Freestyle Skill & Aerobic

Warm-up: 1000/20:00

400 Loosen

200 IM - Dr, Build

6x50 as: 25 K, 25 Catch-up @ 1:00

4x25 Sprint Cycle @ :30


Freestyle Skill: 600/10:30

3x50 as: 25 Dr1, 25 Best Tech. Fr @ 1:00

3x50 as: 25 Dr2, 25 Best Tech. Fr @ 1:00

3x100 Desc. 1-3 @ 1:30+


Pull & Aerobic Free: 2100/31:00

2x300 P - Count Strokes + Last 100 Drop PB, Add Strong K @ 4:00+

6x75 Best Tech. Fr @ 1:15+

2x200 P - Count Strokes + Last 100 Drop PB, Add Strong K @ 2:40+

6x50 Best Tech. Fr @ :50+

2x100 Best Tech. Fr w/Strong K @ 1:20+

6x25 Best Tech. Fr @ :25+


Warm-down: 300/8:00

300 easy