200 Loosen
200 (IM) Drill, Swim
4x50 Steady K @ 1:00-1:15
6x50 Pull - Count Strokes @ :50-1:00
8x25 Sprint Cycle @ :30
Aerobic Capacity: 1600/31:00
2x200 Best Tech. Free @ 2:40-4:00
3x50 Strong Free @ :40-:55
2x150 Best Tech. Free @ 2:00-3:00
3x50 Desc. 1-3 @ :40-:55
2x100 Best Tech. Free @ 1:20-2:00
3x50 as: 1.Strong 2-3.Fast @ :40-:55
2x50 Best Tech. Free @ :40-1:00
3x50 Fast @ :40-:55
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
