200 Loosen
6x50 Best Tech. Free - Count Stroke @ :50-1:00
200 Steady Kick
4x50 as: 25 Drill, 25 Swim @ :50-1:00
200 Pull
2x50 as: 25 Fast, 25 easy @ :50-1:00
Power: 300-600/7:30-15:00
1-2 Rounds:
2x25 All Out Kick (Chute optional) @ :35-:45
2x25 Pull - Max Power (Chute optional) @ :35-:45
2x25 Swim - Max Power + All Out Kick (Chute Optional) @ :35-:45
3x50 Best Tech. Free - Hold Powerful Strokes + Strong Kick (No Chute) @ 1:00
IM: 1400/28:00
2 Rounds:
4x100 O:Max Efficiency Free E:IM @ 1:30-2:00
3x50 IM Switch @ :45-1:00
6x25 Fast - IMO @ :30
OR
Sprint: 1400/32:00
2 Rounds:
4x25 All Out Kick @ :30/:35
2x50 as: 25 All Out Swim, 25 easy @ 1:00
4x25 O:All Out thru 12.5 E:All Out Last 12.5 @ :30/:35
2x50 as: 25 Build to All Out Turn, 25 All Out Swim @ 1:00
4x25 O:easy E:All Out @ :30/:35
2x50 Max Efficiency Free @ 1:00
:30r
2x50 All Out @ 1:15
Warm-down:
200 easy
