100 Loosen
100 Steady Kick
9x50 - 1-2.Best Tech. Free 3.Pull @ :50-1:00
10x25 Kick - O:Strong E:Fastest Possible @ :30/:35
Power: 600/17:15
3 Rounds:
2x25 Front Scull @ :30-:45
1x50 Breast Pull - Drag Legs @ 1:00-1:15
After R3:
3x100 Pull - Max Power @ 1:20-2:00
Sprint: 700/16:00
4x50 as: 25 Max Efficiency Free - 2 Breath Max, 25 Fastest Possible @ 1:10
(1x25 Fastest Possible @ :35
4x(1x50 Max Efficiency Free @ 1:00
4x50 Fastest Possible @ 1:15
OR
IM: 1500/30:00
4x125 IM @ 2:00-2:30
1.50 Fly, 25, 25, 25
2.25, 50 Back, 25, 25
3.25, 25, 50 Breast, 25
4.25, 25, 25, 50 Free
12x25 Fast - IMO @ :30
4x100 IM @ 1:30-2:00
6x50 Fast - IM Switch @ 1:00
Warm-down: 200/4:00
200 easy
