Warm-up: 900/
3x(3x50 Loosen @ :50-1:00
(1x50 Steady Kick @ 1:00-1:10
12x25 Sprint Cycle @ :30/:35
Aerobic Free: 1500/
2x100 Best Tech. Free @ 1:20-2:00
4x50 Best Tech. Free - BC5, 7 by 25 @ :45-1:00
2x150 Best Tech. Free @ 2:00-3:00
4x50 Best Tech. Free - BC5, 7 by 25 @ :45-1:00
2x200 Best Tech. Free @ 2:40-4:00
4x50 Best Tech. Free - BC5, 7 by 25 @ :45-1:00
IM or Stroke Speed: 1500/
4 Rounds:
9x25 @ :30/:35
1. Fast, easy
2. easy, Fast
3. All Fast
3x50 IM Switch or Desc. 1-3 @ 1:00
