400 Loosen
6x100 Desc. 1-3; 4-6 @ 1:30-2:00
200 Kick
6x50 IM Switch @ :50-1:05
200 Pull
Capacity: 1200/19:00-27:00
3 Rounds:
8x50 Best Tech. Free - Maintain Stroke Count & Kick @ :40-1:00
1:00r
Back-end Speed: 1100/17:40-23:20
4x100 as: 75 Best Tech. Free, 25 Fast Stroke @ 1:25-2:05
2x50 as: 37.5 Fast Stroke, 12.5 easy @ :55-1:05
4x75 as: 50 Best Tech. Free, 25 Fast Stroke @ 1:10-1:35
2x50 as: 37.5 Fast Stroke, 12.5 easy @ :55-1:05
4x50 as: 25 Best Tech. Free, 25 Fast Stroke @ :55-1:05
Warm-down: 400/10:00
400 easy
