400 Loosen
3x100 Kick - 1.Fly 2.Back 3. Breast @ 2:00
3x100 Best Tech. Free - Desc. 1-3 @ 1:30-2:00
8x25 Sprint Cycle @ :30
Pull & Power: 900/
3x300 Pull @ 4:00-6:00
1.300 Pull
2.200 Pull + Last 100 Drop PB, Add Strong Kick
3.100 Pull + Last 200 Drop PB, Add Strong Kick
Best Average: 1200/
6x50 Best Average @ 1:00
100 Active Recovery @ 2:00
6x50 Best Average @ 1:15
100 Active Recovery @ 2:00
6x50 Best Average @ 1:30
100 Active Recovery @ 2:00
Finishing Speed: 200/
2x25 Fast, easy @ :30
2x25 easy, Fast @ :30
4x25 O:easy E:Fast @ :30
Warm-down: 400/
400 easy
