300 Loosen
6x25 Strong Free Kick @ :30
300 Pull
6x25 Strong Fly or Breast Kick @ :30
300 IM - as: 25 Swim, 25 Drill, 25 Swim
IM: 1400/28:00
6x25 Strong Fly - U/W thru 10 @ :30
3x50 IM Switch @ :50/1:00
6x50 Strong Back - Build Tempo @ :45-1:00
3x50 IM Switch @ :50/1:00
6x50 Build Breast @ 1:00
3x50 IM Switch @ :50/1:00
8x25 All Out Free @ :30
Sprint: 900/18:00
6x50 Desc. 1-3; 4-6 @ 1:00
4x25 as: 12.5 Fast, 12.5 easy @ :30
2x50 Max Efficiency Free @ 1:00
4x25 as: 12.5 easy, 12.5 Fast @ :30
2x50 Max Efficiency Free @ 1:00
4x25 easy - Focus on Max DPS @ :30
4x25 Fastest Possible! @ :30
Warm-down: 200/4:00
200 easy
