12x50 @ :50-1:00
1-2. Strong Free
3. IMO or Stroke
4x50 Strong Kick @ 1:00
4x50 Catch-up Free @ :45-1:00
4x50 Max Efficiency Free @ :45-1:00
Stroke Sprint: 1200/20:15-24:00
3 Rounds:
2x75 as: 25 Kick, 25 Drill, 25 Swim @ 1:15-1:30
3x50 Build Free @ :45-1:00
4x25 All Out Stroke or Free @ :30
Reset
Finishing Speed: 200/4:00
2x25 Fast, easy @ :30
2x25 easy, Fast @ :30
4x25 O:easy E:Fast @ :30
Warm-down: 400/8:00
400 easy
