400 Loosen
2x50 Strong Free Kick @ 1:00-1:15
2x50 Back @ :50-1:05
4x100 Pull - Count Strokes @ 1:45-2:05
2x50 Fast Free Kick @ 1:00-1:15
2x50 Breast @ 1:00-1:15
Aerobic Free: 1050/24:00
6 Rounds:
1x75 Build Free @ 1:10-1:30
2x50 Strong Free - Maintain Speed @ :45-:55
:30-40r
Short Stroke: 450/11:00
3 Rounds:
4x25 Strong Stroke @ :30/:35
1x50 Fast Stroke @ 1:00
Reset
Speed:
6x100 @ 2:00
O: Fastest Possible
E: Max Efficiency (Recovery - Bank rest if you like)
Warm-down: 300/6:00
300 easy