200 Loosen
4x50 Steady Kick @ :10r
200 Pull - Count Strokes
12x100
1-4. Catch-up Free @ 1:35-2:00
5-8. 50 Pull, Drop PB, 50 Best Tech. Free w/Strong Kick @ 1:25-2:00
9-12. Best Tech. Free @ 1:15-2:00
8x25 Sprint Cycle @ :30
Stroke: 600/13:00
6x25 Strong Stroke @ :30/:35
3x100 as: 75 Best Tech. Free, 25 Fast Stroke @ 1:30-2:00
6x25 Fast Stroke @ :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
