400 Loosen
3 Rounds:
2x100 IM @ 1:40-2:00
2x50 Kick @ :50-1:00
Pull & Aerobic Free: 1200/
2 Rounds:
2x150 Pull - Count Strokes @ 2:15-3:00
6x50 Best Tech. Free @ :40-:55
Speed: 1200/
3 Rounds:
6x25 Fast @ :30
3x50 as: 25 Build, 25 Fast @ 1:00
1x100 Max Efficiency Free @ 2:00
Warm-down: 300/
300 easy
