200 Loosen
4x100 as: 25 Drill, 25 Swim @ 1:30-2:00
6x50 Best Tech. Free @ :45-:55 OR IM Switch @ :50-1:05
8x25 Sprint Cycle @ :30
Kick: 1000/18:30
6x25 Strong Free Kick or Best Tech. Free w/Strong Kick @ :35
2x100 Best Tech. Free w/Strong Kick @ 1:30-2:00
6x25 Strong Fly Kick or Best Tech. Free w/Strong Kick @ :35
2x100 Best Tech. Free w/Strong Kick @ 1:30-2:00
6x50 All Out Kick or Catch-up Free w/All Out Kick @ 1:10
Short Sprint: 2100/45:00
3 Rounds:
4x100 as: 75 Best Tech. Free, 25 Choice Fast @ 1:30-2:00
2x25 All Out Kick @ :40
6x25 All Out @ :35
1x100 Active Recovery @ Reset
