400 Loosen
4x50 w/PB as: 25 Scull, 25 Max Power @ 1:15
200 Strong Kick
4x50 Desc. 1-4 @ 1:00
Kick to Pull: 600/13:00+
2 Rounds: Fins, Paddles Optional
2x25 All Out Kick @ :35
2x25 as: 12.5 All Out HL Kick, 12.5 Fast Swim @ :35
2x25 Pull - Max Power + PB @ Knees @ :35
3x50 Max Power - 25 Pull (No PB), 25 Fast Swim @ 1:00
Sprint: 1200/26:00+
2 Rounds:
1x25 Fast thru 15 @ :30
2x50 Hold Best Average @ :45/1:00
1x25 Fast Last 10 @ :30
:30r
1x25 Fast thru 15 @ :30
2x75 Hold Best Average @ 1:15/1:30
1x25 Fast Last 10 @ :30
:30r
1x25 Fast thru 15 @ :30
2x100 Hold Best Average @ 1:45/2:00
1x25 Fast Last 10 @ :30
