6x100 Max Efficiency Free @ 1:20-2:00
4x50 Strong Kick @ 1:00-1:10
4x50 Catch-up Free w/Strong Kick @ :50-1:00
4x50 Best Tech. Free Maintain Strong Kick @ :40-:50
8x25 Sprint Cycle :30
Aerobic Freestyle: 2000/27:00-40:00
4x200 Pull - Neg. Split @ 2:45-4:00
Reset
2 Rounds: Maintain Stroke Counts + Accelerate as Distances get Shorter
4x75 Best Tech. Free @ 1:00-1:30
4x50 Best Tech. Free @ :40-1:00
4x25 Best Tech. Free @ :20-: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
