400 Loosen
4x50 Strong Kick @ 1:00
3x50 IM Switch @ :50-1:00
3x50 Desc. 1-3 @ :50-1:00
Power: 600/12:00
2 Rounds:
1x50 Breaststroke Pull - Drag Legs @ 1:00
1x100 Pull - Max Power @ 1:30-2:00
2x25 Pull - PB @ Ankles @ :30
1x100 Pull - Max Power + Increase Tempo @ 1:30-2:00
Stroke Sprint: 1400/28:00
2 Rounds:
4x100 as: 75 Build Free, 25 Fast Stroke @ 1:30-2:00
2x25 Fast Stroke @ :30
2x25 Max Efficiency Free or Stroke @ :30
2x25 Fast Stroke @ :30
1x50 Max Efficiency Free or Stroke @ 1:00
2x50 Fast Stroke @ 1:00
Warm-down: 200/4:00
200 easy
