400 Loosen
2x100 Steady Kick @ :15r
200 Pull - Count Strokes
8x25 Sprint Cycle @ :30
Over-Distance Pull & Aerobic Free: 1750/33:00
1x250 Pull - Count Strokes @ 3:45-5:00
6x100 Max Efficiency Free @ 1:20-2:00
1x200 Pull - Count Strokes @ 3:00-4:00
6x75 Max Efficiency Free @ 1:00-1:30
1x150 Pull - Count Strokes @ 2:15-3:00
Finishing Speed: 200/4:00
2x25 Fast, easy @ :30
2x25 easy, Fast @ :30
4x25 O:easy E:Fast @ :30
Warm-down: 200/4:00
200 easy
