400 Loosen
4x50 as: 25 Catch-up, 25 Best Tech. Free @ 1:00+
4x50 Strong Kick @ 1:00+
Stroke: 900/18:00+
2 Rounds:
3x50 as: 25 Free, 25 Stroke @ :50/1:00+
3x50 as: 25 Stroke, 25 Free @ :50/1:00+
3x50 Fast Stroke @ :50/1:00+
Sprint: 600/13:30+
3 Rounds:
3x25 All Out @ :35
:15r
1x50 All Out @ 1:00
1x75 easy @ 1:30
Warm-down: 500/9:00+
3x100 HR150 @ :10r
4x50 Steady Kick @ 1:00+
