200 Loosen
2x100 Steady Kick @ 2:00
6x50 Desc. 1-3; 4-6 @ :45-1:00
8x25 Sprint Cycle - 4 Free, 4 Non-Free @ :30
Power & Pull: 700/15:00
2x200 Pull - Count Strokes @ 3:00-4:00
4x25 Pull w/Pads - PB @ Ankles @ :30/:35
2x50 Breaststroke Pull - Drag Legs @ 1:00-1:20
2x50 Powerful Free w/Strong Kick @ 1:00
Stroke Sprint: 1000/21:00
2 Rounds:
8x25 O:Best Tech. Free - Fewest Breaths Possible E:Fast Stroke @ :30-:40
2x50 Best Tech. Free @ :45-1:00
2x50 Fast Stroke @ 1:00
1x100 Active Recovery @ 2:30
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
