400 Loosen
100 Steady Kick
2x200 Pull @ :15r
100 Steady Kick
4x100 Desc. 1-4 @ 1:30-2:00
100 Steady Kick
Best Average: 1800/48:00
2 Rounds:
4x100 Best Average @ 1:45-2:15
2:00r - easy swimming as needed
4x75 Best Average @ 1:20-1:40
2:00r - easy swimming as needed
4x50 Best Average @ 1:00
2:00r - easy swimming as needed
Warm-down: 500/11:00
3x100 Active Recovery @ :10r
4x50 Kick or Scull @ :10r
