200 Loosen
200 IM - Drill, Swim
3x50 IM Switch or Desc. 1-3 @ :50-1:00
6x25 Sprint Cycle - No All easy @ :30
Pull & Efficiency: 1600/31:00
2 Rounds:
1x300 Pull - Last 100 Drop PB, Add Strong Kick @ 4:00-6:00
2x50 Catch-up w/Strong Kick @ :45-1:00
3x100 Max Efficiency Free - Hold Stroke Count @ 1:20-1:50
2x50 Catch-up w/Strong Kick @ :45-1:00
Best Average: 1100/22:00
2 Rounds:
3x50 Desc. 1-3 @ :50-1:00
4x100 Best Average @ 1:30-2:00
Could be All Free, IM, 75 Free/25 Stroke - Keep them consistent by Round
Finishing Speed: 200/4:00
2x25 Fast, easy @ :30
2x25 easy, Fast @ :30
4x25 O:easy E:Fast @ :30
Warm-down: 400/8:00
400 easy
