200 Loosen
2x100 Kick @ :15r
200 IM - Drill, Swim
2x100 Pull @ :15r
8x25 Sprint Cycle @ :30
IM: 2000/32:00-42:00
6x50 O:25 Fly, 25 Free E:25 Free, 25 Fly @ :45-1:05
2x100 as: 25 Fast Fly, 75 Max Efficiency Free @ 1:30-2:00
6x50 Back - Desc. 1-3; 4-6 @ :50-1:05
2x100 as: 25 Fast Fly, 25 Fast Back, 50 Max Efficiency Free @ 1:30-2:00
6x50 Breast - 1-3.Max DPS 4-6.Hold Fastest @ 1:00-1:10
2x100 IM - Fast @ 1:30-2:00
6x50 Best Average Free @ :45-1:00
2x100 IM - Fast @ 1:30-2:00
OR
Aerobic Free: 2000/27:00-38:00
4x300 Pull - Last 100 Drop PB, Add Strong Kick @ 3:45-6:00
2x50 Max Efficiency Free @ 1:00
12x50 Best Tech. Free @ 80% 200P @ :40-:50
2x50 Max Efficiency Free @ 1:00
Finishing Speed: 500/11:00
2 Rounds:
6x25 All Out @ :35
1x50 Active Recovery @ 1:00
1x50 All Out @ 1:00
