300 Loosen
200 IM - Drill, Swim
100 Scull
Power & Pull: 1200/
2 Rounds:
6x50 Max Efficiency Free @ :40-1:00
6x50 Pull - Max Power @ :45-1:05
Kick: 600/
2 Rounds:
2x50 Strong Free Kick @ :50-1:05
2x75 Catch-up Free w/All Out Kick @ 1:20-1:35
2x25 All Out Free Kick @ :30-:35
2x50 Catch-up Free w/All Out Kick @ :50-1:00
Best Average: 1200/
6x100 Best Average @ 1:40-2:00
4x100 Best Average @ 1:30-1:50
2x100 Best Average @ 1:20-1:40
Warm-down: 400/
400 easy
