9x50 as: 1-2.Free 3.Kick @ :10r
300 Pull - Count Strokes
3x50 Desc. 1-3 or IM Switch @ :50-1:00
Pull & Power: 1800/29:30-38:30
6x25 Pull - PB @ Ankles @ :30/:35
3x150 Pull - Last 50 Drop PB, Add Strong Kick @ 2:10-3:00
:30r
6x25 Pull - PB @ Knees @ :30/:35
3x150 Pull - Last 100 Drop PB, Add Strong Kick @ 2:10-3:00
:30r
6x25 Pull @ :30/:35
3x150 Best Tech. Free - Maintain Strong Legs @ 2:10-3:00
Challenge - All 25s Holding Paddles (not wearing)
IM or Stroke: 1000/23:00-25:00
3x50 Best Tech. Free @ :40-1:00
1x50 Fast Stroke (Fly if IM) @ 1:00
:30r
2x50 Best Tech. Free @ :40-1:00
2x50 Fast Stroke (Back if IM) @ 1:00
:30r
1x50 Best Tech. Free @ :40-1:00
3x50 Fast Stroke (Breast if IM) @ 1:00
:30r
4x50 Fast Stroke (Free if IM) @ 1:00
1:30r
1x200 IM or Fast Stroke @ 6:00
