400 Loosen
2x100 Catch-up w.Strong Kick @ 1:45
2x100 Kick @ 2:00-2:30
6x50 Desc. 1-3 4-6 @ 1:00
Stroke Skill: 1000/20:00
2 Rounds:
4x50 Drill @ 1:00
6x50 as: 25 Free, 25 Fast Stroke @ 1:00
Stroke Sprint: 1200-1600-
6-8 Rounds:
1x100 as: 25 Best Tech. Fr, 50 Fast Str, 25 Best Tech. Fr @ 2:00
2x100 as: 50 Best Tech. Fr, 50 Fast Str @ 1:45
2x50 as: 1x50 Active Recovery, 1x50 Fastest Possible @ 1:30
