200 Loosen
4x50 Kick - 25 Strong, 25 Fast @ :50-1:00
4x50 Catch-up w/Strong Kick @ :50-1:00
Pre-Set: 500/10:30
3x50 Desc. 1-3 @ :50-1:00
3x50 Hold Fast @ :50-1:00
:30r
8x25 Sprint Cycle @ :30
Stroke / IM / Free Sprint: 1800/36:00
3 Rounds:
4x75 Pull - 25 Breast Pull, 50 Free Pull @ 1:15-1:30
1x50 Build to All Out @ 1:00
2x25 Fast thru 15 @ :30
2x25 Fast Last 10 @ :30
2x25 All Out @ :30
1x100 Active Recovery @ 1:30-2:00
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
