400 Loosen
2x200 IM - 25 Drill, 25 Swim
8x50 O:Kick E:Catch-up w/All Out Kick @ 1:00
8x25 Sprint Cycle @ :30
Capacity: 900/13:00-17:00
2 Rounds:
6x50 Best Tech. Free @ :40-:55
1x150 Pull - Count Strokes @ 2:30-3:00
Sprint: 1200/24:00-25:30
2x75 as: 25 Fast, 50 Best Tech. Free @ 1:15-1:30
6x25 Fast @ :30
1x100 Active Recovery @ 2:30
2x75 as: 50 Fast, 25 Best Tech. Free @ 1:15-1:30
6x25 Fast @ :30
1x100 Active Recovery @ 2:30
2x75 Fast @ 1:15-1:30
6x25 Fast @ :30
1x100 Active Recovery @ 2:30
