400 Loosen
6x25 All Out Free Kick @ :30/:35
200 IM - Drill, Swim
6x25 Pull - PB @ Ankles @ :30/:35
4x100 Pull - Max Power @ 1:30-2:00
8x25 Sprint Cycle @ :30
Short Sprint: 900/16:30-19:30
3 Rounds: Mix and match stroke as you see fit.
3x50 as: 25 Build Free, 25 Fast @ :50-1:00
2x25 All Out thru 15 @ :30/:35
2x25 All Out @ :30/:35
2x25 Max Efficiency Free @ :30/:35
Finishing Speed: 400/8:00
2 Rounds:
2x25 Fast, easy @ :30
2x25 easy, Fast @ :30
4x25 O:easy E:Fast @ :30
Warm-down: 400/8:00
400 easy
