400 Loosen
4x50 Kick @ 1:00-1:15
4x200 Pull - Count Strokes @ 3:00-4:00
4x50 Kick @ 1:00-1:15
4x75 O:Fly, Back, Breast E:Back, Breast, Free @ 1:15-1:45
4x25 Sprint Cycle @ :30
Best Average: 1000/18:00-22:00
20x50 as:
1-4. Best Average @ :45-1:00
5. Active Recovery @ 1:30
Finishing Speed: 600/15:45
3 Rounds:
3x25 Fastest Possible @ :35
1x75 Best Tech. Free @ 1:30
1x50 Fastest Possible @ 1:00
1:00r
Warm-down: 400/10:00
400 easy
