200 Loosen
200 Steady Kick
6x50 Desc. 1-3; 4-6 or IM Switch @ :50/1:00 (:10r)
Aerobic Freestyle: 1800/35:00
3 Rounds:
1x200 Pull - Count Strokes @ 2:45/3:00/3:15/3:30 (:10-15r)
R1. 4x50 Best Tech. Free - Strong @ :50-1:05
R2. 8x50 Best Tech. Free - Build @ :45-1:00
R3. 12x50 Best Tech. Free - Fast @ :40-:55
OR
Aerobic Stroke: 1400/28:00
6x100 as: 75 Best Tech. Free, 25 Strong Stroke @ 1:30/1:45/2:00 (:10r)
4 Rounds:
1x50 as: 25 Fast Stroke, 25 Best Tech. Free @ :45/1:00
1x50 Best Tech. Free @ :45/1:00
1x50 as: 25 Best Tech. Free, 25 Fast Stroke @ :45/1:00
1x50 Fast Stroke @ :45/1:00
Warm-down: 300/5:00
300 easy
