400 Loosen
6x50 Kick @ :50-1:00
6x50 IM Switch @ :50-1:00
8x25 Sprint Cycle @ :30
Efficiency Free: 1200/22:00
4x100 Max Efficiency Fr - 4 Dolphins @ 1:30-1:55
4x100 Max Efficiency Fr - 4 Dolphins @ 1:20-1:50
4x100 Max Efficiency Fr - 4 Dolphins @ 1:10-1:45
Finishing Speed: 600/12:00
3 Rounds: Stroke?
2x25 Fast thru 15 @ :30
2x25 Fast Last 10 @ :30
4x25 O:easy E:Fast @ :30
Warm-down: 300/6:00
300 easy
