Warm-up: 600/12:00+
600 Continuous as: 200 Loosen, 100 Steady Kick, 200 IM - Drill/Swim, 100 Steady Kick
Fly or Free Kick: 400/9:20+
2 Rounds:
2x25 Streamline Fly or Free K on Stomach @ :35+
2x25 Streamline Fly or Free K on Right Side @ :35+
2x25 Streamline Fly or Free K on Back @ :35+
2x25 Streamline Fly or Free K on Left Side @ :35+
Freestyle Group: 2000/30:00+
2 Rounds:
6x150 Best Tech. Free @ 2:00-3:00
1-3. Count Strokes / Max Efficiency
4-5. Accelerate
6. FAST!
4x25 Max Efficiency w/Fewest Breaths @ :35
Reset
OR
Stroke Group: 1900/32:00+
2 Rounds:
2x150 as: 100 Best Tech. Free, 50 Strong Stroke (Fly, Back, or Breast) @ 2:15-3:15
2x25 Fast Stroke (Fly, Back, or Breast) thru 10m @ :30-:40
2x100 as: 50 Best Tech. Free, 50 Strong Stroke (Fly, Back, or Breast) @ 1:30-2:10
2x25 Fast Stroke (Fly, Back, or Breast) thru 15m @ :30-:40
2x50 Strong Stroke (Fly, Back, or Breast) @ :45-1:05
2x25 Fast Stroke (Fly, Back, or Breast) thru 25m @ :30-:40
1x200 Pull - Count Strokes @ Reset
