200 Loosen
200 Kick
200 Pull
8x25 Sprint Cycle @ :30
Aerobic Free: 2300/41:00-50:00
5x100 Best Tech. Free @ 1:30-2:05
200 Pull - Count Strokes @ 4:00-5:00
4x100 Best Tech. Free @ 1:25-2:00
200 Pull - Count Strokes @ 4:00-5:00
3x100 Best Tech. Free @ 1:20-1:55
200 Pull - Count Strokes @ 4:00-5:00
2x100 Best Tech. Free @ 1:15-1:50
200 Pull - Count Strokes @ 4:00-5:00
1x100 Best Tech. Free @ 1:10-1:45
OR
Aerobic IM: 2000/42:00
400 IM - 25 Best Tech. Free, 25 Strong Stroke
4x100 IM @ 1:30-2:15
400 IM - 25 Strong Stroke, 25 Best Tech. Free
2x200 IM @ 3:00-4:30
400 IM
Finishing: 600/13:00
2 Rounds:
3x50 as: 25 Build, 25 Fast @ 1:00
6x25 O:Max Efficiency E:Fast @ :35
