200 Loosen
(1x50 Strong Kick @ 1:00-1:15
4x(1x50 Pull - PB below Knees @ :55-1:00
(1x50 Best Tech. Free - Maintain Strong Kick @ :50-1:00
200 IM - Drill, Swim
(1x25 as: 12.5 Fast, 12.5 easy @ :25/:30
4x(1x25 Max Efficiency - 2 Breath Max @ :30/:35
(1x25 Fast @ :35/:40
Pull & Power: 1000/
4x25 All Out Kick @ :30-:40
4x25 Dog Paddle @ :30-:40
1x300 Pull - Last 100 Drop PB, Add All Out Kick @ 4:00-6:00
4x25 All Out Kick @ :30-:40
4x25 Catch-up w/All Out Kick @ :30-:40
1x300 Pull - Last 100 Drop PB, Add All Out Kick @ 4:00-6:00
Sprint Free or Stroke: 1000/
6x75 as: 50 Best Tech. Free, 25 All Out @ 1:20-1:40
2x25 All Out thru 15 @ :30
:30r
6x50 as: 25 Best Tech. Free, 25 All Out @ :55-1:05
2x25 All Out last 10 @ :30
:30r
6x25 All Out @ :30
Warm-down: 300/
300 easy
