200 Loosen
100 Scull
200 Kick
100 IM
Power & Pull: 1400/28:00
2 Rounds:
2x(1x50 Catch-up - Drag Legs (No PB) @ 1:00
(1x150 Pull - Max Power! @ 2:00-3:00
6x50 O:Pull - Build Tempo E:Fast - Add Strong @ :50-1:00
Descending Stroke: 1000/21:00
2 Rounds:
2x75 Strong Stroke @ 1:10-1:30+
4x50 as: 25 Build Free, 25 Fast Stroke @ :50-1:00+
6x25 Fast Stroke @ :30/:35+
OR
Descending IM: 1000/21:20
2 Rounds:
2x75 Strong @ 1:15-1:30+
1. 25 Fly, 25 Back, 25 Breast
2. 25 Back, 25 Breast, 25 Free
3x50 IM Switch - 25 Strong, 25 Fast @ :50-1:00+
8x25 IMO - Fast @ :30/:35+
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
