3x200
1. Loosen
2. 25 Catch-up, 25 Max DPS (Distance Per Stroke)
3. Drill, Swim (IM?)
3x100 Strong Kick @ 1:50-2:30
6x50 Desc. 1-3; 4-6 @ :50-1:00
8x25 Sprint Cycle @ :30
Best Average: 1600/31:00
2x150 Build by 50 @ 2:15-3:00
6x100 Best Average @ 1:20-1:50
1x200 Active Recovery @ 4:00
2x100 Build @ 1:30-2:00
6x50 Best Average @ :45-1:00
Finishing Speed: 400/8:00
2 Rounds:
2x25 Fast, easy @ :30
2x25 easy, Fast @ :30
4x25 O:easy E:Fast @ :30
Warm-down: 200/5:00
200 easy
