200 Loosen
4x50 Strong Kick @ 1:00
200 IM - Drill, Swim
6x50 Desc. 1-3; 4-6 @ :50-1:00
8x25 Sprint Cycle @ :30
Pull: 1200/25:30
3 Rounds:
1x50 Pull - PB @ Ankles @ 1:15
1x50 Pull - PB @ Knees @ 1:15
1x150 Pull - Max Power @ 2:00-3:00
1x150 Max Efficiency Free w/Strong Kick @ 2:00-3:00
Aerobic Free: 1600/32:00
16x100
1-4. Max Efficiency Free or IM @ 1:15-1:50
5-8. Best Average @ 1:45-2:10
9-12. Max Efficiency Free or IM @ 1:15-1:50
13-16. Best Average @ 1:45-2:10
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
