200 Loosen
3x100 Steady Kick @ 2:00+
200 IM - Drill, Swim @ 4:00+
Pull: 1000/20:00
1x400 Pull - Count Strokes @ 5:00-8:00
1x300 Pull - Last 100 Drop PB, Add Strong Kick @ 3:50-6:00
1x200 Pull - Last 100 Drop PB, Add Strong Kick @ 2:40-4:00
1x100 Best Tech. Free - Maintain Strong Kick @ 1:30-2:00
Aerobic Free: 1500/30:00
3 Rounds:
3x50 Best Tech. Free - Max Efficiency @ :50-1:00
3x50 Best Tech. Free - Build @ :45-:55
3x50 Best Tech. Free - Fast @ :40-:50
1x50 Active Recovery @ Reset