12x50 Best Tech. Free - Count Strokes / Shake-out
1-4. @ :50-1:00
5-8. @ :45-:55
9-12. @ :40-:50
2x50 Kick - Build to Fast @ 1:00-1:15
6x50 Desc. 1-3; 4-6 or IM Switch @ :50-1:00
2x50 Kick - Build to Fast @ 1:00-1:15
Pull & Power: 1100/23:00
6x25 as: 12.5 Hand-Lead Kick, 12.5 Catch-up w/All Out Kick @ :30/:35
2x200 Pull - Max Power! @ 2:45-4:00
6x25 Kick as: 12.5 Most Powerful Fly Kick, 12.5 All Out Free Kick @ :30/:35
8x50 Pull - Max Power @ :50-1:00
O:Normal PB
E:PB below Knees - Engage Core
IM: 1800/36:00
2 Rounds:
3x25 Strong Fly - Count Strokes + Maintain Speed @ :25-:35
3x50 Strong Back - 2nd 25 Faster than 1st 25 @ :45-1:00
3x50 Build Breast - Max Power on P/Os @ :50-1:00
3x25 All Out Free - Head Down to Finish @ :25-:35
After Round 2:
1x400 IM as: 25 Free, 25 Stroke, 25 Free, 25 Stroke @ 1:00r
1x300 IM as: 25 Stroke, 25 Free, 25 Stroke @ 2:00r
1x200 IM
OR
Free: 2100/42:30
6x150 as: 50 Strong Free Kick, 100 Best Tech. Free - Maintain Strong Kick @ 2:15-3:15
6x50 Best Tech. Free - Maintain Strong Kick @ :40-:50
6x100 as: 50 Strong Free Kick, 50 Best Tech. Free - Maintain Strong Kick @ 1:30-2:10
6x50 Best Tech. Free - Maintain Strong Kick @ :40-:50
