300 Loosen
12x25 Kick @ :30/:35
O:Free Kick - Fastest Tempo
E:Fly or Breast Kick - Most Powerful
4x150 Pull - Build by 50 (50 Strong, 50 Medium, 50 Fast) @ 2:00-2:45
8x25 Sprint Cycle @ :30
1-4. Free
5-8. Non-Free
Power / Pull: 1400/22:30-31:00
2x25 All Out Hand-Lead Free Kick @ :30-:40
2x25 Catch-up w/All Out Kick @ :30-:40
1x200 Pull - Last 50 Drop PB, Add All Out Kick @ 2:40-4:00
Reset (:30-1:00r)
2x100 as: 25 Breast Pull - Drag Legs, 25 Freestyle Pull - Max Power @ 1:45-2:15
1x200 Pull - Last 50 Drop PB, Add All Out Kick @ 2:40-4:00
Reset (:30-1:00r)
14x50 Max Efficiency @ :45-1:00
