200 Loosen
100 Strong Kick
100 Front Scull
Freestyle Skill & Power: 1100/23:30
2x25 Hand-Lead Kick @ :30-:40
2x25 Dog Paddle @ :30-:40
2x25 Catch-up @ :30-:40
2x200 Pull - Count Strokes @ 2:45-4:00
2x25 Hand-Lead Kick @ :30/:35
2x25 Single Arm @ :30/:35
2x25 Catch-up @ :30/:35
2x200 Pull - Count Strokes @ 2:45-4:00
Descending Efforts: 900/18:00
3 Rounds:
1x150 Max Efficiency Free @ 2:00-3:00
1x100 Build Free @ 1:20-2:00
1x50 Fast Free @ :40-1:00
Finishing Speed: 400/8:00
2 Rounds:
2x25 Fast, easy @ :30
2x25 easy, Fast @ :30
4x25 O:easy E:Fast @ :30
Warm-down: 200/4:00
200 easy
