200 Swim
200 Kick
200 IM - Drill, Swim
200 Pull
200 Swim
Sprint IM: 2000/41:00+
2 Rounds:
2x25 Fast Fly @ :30/:35
1x150 as: 50 Back, 50 Breast, 50 Free @ 2:15-3:15
2x25 Fast Fly @ :30/:35
2x25 Fast Back @ :30/:35
1x100 as: 50 Breast, 50 Free @ 1:30-2:10
2x25 Fast Fly @ :30/:35
2x25 Fast Back @ :30/:35
2x25 Fast Breast @ :30/:35
1x50 Free @ :45-1:05
8x25 Fast - 2 of each @ :30/:35
2:00r
1x200 IM or 2x100 IM - Fastest Possible
OR
Sprint Free: 2000/34:30+
2 Rounds:
6x25 All Out Free Kick w/Board @ :30/:35
4x25 Fastest Possible @ :30/:35
1x350 Pull - Max Power + Accelerate Turns @ 5:15-7:00
4x25 Max Efficiency - 3 Breaths or less @ :30/:35
6x50 O:Fastest Possible E:Active Recovery @ :50/1:00
