600 Loosen - 200 Choice, 200 Back, 200 Choice
3x100 Kick @ :15r
Sprint IM: 1500/25:30-32:30
3x100 IM @ 1:30-2:00
2x50 as: 25 Fly, 25 Back @ :50-1:05
4x75 O:Best Tech. Free E:25 Fly, 25 Back, 25 Breast @ 1:15-1:45
2x50 as: 25 Back, 25 Breast @ :50-1:05
6x50 O:Best Tech. Free E:IMO - Fast! @ 1:00-1:10
2x50 as: 25 Breast, 25 Free @ :50-1:05
12x25 All Out Free @ :30
Capacity: 1500/22:00-28:00
4x50 Best Tech. Free @ :40-:55
1x100 Max Efficiency @ 2:00
8x50 Best Tech. Free @ :40-:55
1x100 Max Efficiency @ 2:00
12x50 Best Tech. Free @ :40-:55
1x100 Max Efficiency @ 2:00
Warm-down: 300/8:00
300 easy
