Warm-up: 900/20:00
200 Loosen
200 IM - Drill, Swim
6x50 Desc. 1-3; 4-6 @ 1:00
200 Loosen
200 IM - Drill, Swim
6x50 Desc. 1-3; 4-6 @ 1:00
8x25 Sprint Cycle @ :30
Catch, Pull, & Power: 900/15:00-20:00
3 Rounds:
2x25 Single Arm @ :30/:35
2x50 Pull - PB between Knees @ :50-1:00
2x75 Max Power / Max Efficiency Free @ 1:10-1:30
IM: 1800/36:00
4x25 Strong Fly @ :25-:35
3x50 as: 25 Strong Fly, 25 Build Back @ :45-1:00
3x50 Fast Back @ :50-1:00
3x50 as: 25 Build Back, 25 Fast Breast @ :45-1:00
6x25 Build Breast @ :30/:35
3x50 as: 25 Fast Breast, 25 Fast Free @ :45-1:00
3x50 All Out Free @ :50-1:00
2 Rounds:
1x100 IM - Best Turns @ 1:40-2:00
1x300 IM as: 50 Strong, 25 Fast @ 5:00-6:00
OR
Best Average Free: 2100/50:00
6x100 Hold Best Average @ 1:45-2:15
200 Active Recovery @ 4:00-5:00
6x75 Hold Best Average @ 1:15-1:45
200 Active Recovery @ 4:00-5:00
6x50 Hold Best Average @ :45-1:15
200 Active Recovery @ 4:00-5:00
6x25 Hold Best Average @ :30
Warm-down: 300/6:00
300 easy
