300 Loosen - 100 Free, 50 Back
300 Strong Kick
4x50 as: 25 Catch-up, 25 Max Efficiency Free @ 1:00
Descending Free: 1800/24:00-33:00
6x150 Max Efficiency Free @ 2:00-2:45
6x100 Build Free @ 1:20-1:50
6x50 Fast Free @ :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
