400 Loosen
4x100 as: 50 Strong Free Kick, 50 Catch-up w/All Out Kick @ 1:45-2:15
4x25 Scull @ :30
4x25 Pull - Max Power + Drag Legs @ :30
8x25 Sprint Cycle @ :30
Aerobic Free: 1300/
4x50 Max Efficiency Free @ :40-1:00
1x200 Pull - Count Strokes @ 3:00-4:00
4x75 Max Efficiency Free @ 1:00-1:30
1x200 Pull - Count Strokes @ 3:00-4:00
4x100 Max Efficiency Free @ 1:20-2:00
IM Sprint: 1200/
2 Rounds:
3x25 Fast Fly @ :30
1x50 IM Switch - Fly to Back @ :50-1:00
3x50 Fast Back @ 1:00
1x50 IM Switch - Back to Breast @ :50-1:00
3x50 Fast Breast @ 1:00
1x50 IM Switch - Breast to Free @ :50-1:00
3x25 Fast Free @ :30
1:00r
Warm-down: 300/
6x50 O:Best Tech. Free E:Kick or Scull @ :10r
