12x50 Best Tech. Free @ :50-1:00
200 Kick
6x50 IM Switch or Desc. 1-3; 4-6 @ :50-1:00
Stroke Skill & Endurance: 900/18:00
3 Rounds: IMO or Choice
2x25 Kick @ :30
2x50 Drill @ :50-1:00
2x75 Swim @ 1:20-1:30
Pull & Power: 1500/30:00
3x50 Pull - PB @ Ankles @ 1:00
300 Pull - Count Strokes @ 4:30-6:00
3x50 Pull - PB @ Knees @ 1:00
300 Pull - Last 100 Drop PB, Add Strong Kick @ 4:30-6:00
3x50 Pull - No PB; Drag Legs @ 1:00
300 Pull - Last 200 Drop PB, Add Strong Kick @ 4:30-6:00
3x50 Best Tech. Free w/All Out Kick @ 1:00
Warm-down: 200/4:00
200 easy
