200 Loosen
2x100 Kick - Build @ 2:00-2:30
6x100 Desc. 1-3; 4-6 @ 1:30-2:00
8x25 Sprint Cycle @ :30
Freestyle: 1800/28:00-38:00
4 Rounds:
1x250 Pull - BC3, 5, 7, 5, 3 @ 3:15-5:00
1x150 Strong - Build Kick @ 2:15-3:00
1x50 All Out @ 1:00
:30r
OR
IM: 1700/30:00-38:00
2x200 IM @ 3:45/4:30
1. 25 Swim, 25 Kick
2. 25 Drill, 25 Swim
2 Rounds:
3x50 IM Switch @ :50-1:00
12x25 @ :25-:35
1-3. Fly
4-6. Back
7-9. Breast
10-12. Free
:30r
After R2:
2x200 IM - Fast @ 3:30/4:00
1. 25 Free, 25 Stroke
2. 50 Stroke
