400 Loosen
4x100 as: 50 Catch-up, 50 Best Tech. Free @ 1:25-2:00
4x50 as: 25 Single Arm, 25 Catch-up @ :50-1:00
8x25 Sprint Cycle @ :30
Pull & Aerobic Freestyle: 1500/20:30-29:15
2x50 Pull - PB @ Ankles @ 1:00
3x300 Pull - Last 100 Drop PB, Add Strong Kick @ 3:50-6:00
2x25 Best Tech. Free - Fewest Breaths Possible @ :30
9x50 Fast & Efficient @ :40-:55
Finishing Speed: 400/8:00
2 Rounds:
2x25 Fast, easy @ :30
2x25 easy, Fast @ :30
4x25 O:easy E:Fast @ :30
Warm-down: 300/6:00
300 easy
