200 Loosen
8x50 IMO - O:Kick E:Drill @ 1:00-1:15
2x100 IM @ 1:30-2:15
8x25 Sprint Cycle @ :30
Power & Pull: 600/
6x50 Pull - Hold Stroke Count @ :50-1:00
1x300 Pull - Build by 100 @ 4:30-6:00
Stroke Speed: 1500/
3 Rounds:
2x75 Strong Stroke @ 1:10-1:40
4x25 Fast thru 15 (2/3) @ :30/:35
2x50 Build Stroke @ :50/1:10
4x25 Last 10 Fast @ :30/:35
2x25 Fast Stroke @ :30/:35
Warm-down:
200 easy
