300 Loosen
2x100 Steady Kick @ 2:00-2:30
2x100 as: 25 Catch-up, 25 Max Efficiency Free @ 1:30-2:00
3x50 Desc. 1-3 @ 1:00
2x25 Fast, easy @ :30
2x25 easy, Fast @ :30
2x25 Fast @ :30
Super Sprint: 1200/29:00
3x50 as: 35 Fast, 15 easy @ 1:10
6x25 Fastest Possible @ :35
1x100 Active Recovery @ 2:30
3x50 as: 15 easy, 35 Fast @ 1:10
6x25 Fastest Possible @ :35
1x100 Active Recovery @ 2:30
3x50 Fast @ 1:10
6x25 Fastest Possible @ :35
1x100 Active Recovery @ 3:00
Pull & Aerobic Free: 1000/19:00
2x200 Pull - Count Strokes @ 3:00-4:00
6x100 Max Efficiency Free - Hold Stroke Count @ 1:20-1:50
Warm-down: 300/6:00
300 easy
