200 Loosen
200 IM - Drill, Swim
6x50 Desc. 1-3; 4-6 @ :50-1:00
8x25 Sprint Cycle @ :30
Pull: 1100/24:00
2 Rounds:
2x25 Scull (Chute Optional) @ :30-:40
2x25 Breast Pull - Drag Legs (Chute Optional) @ :30-:40
2x25 Max Power (Chute Optional) @ :30-:40
After R2:
4x200 Pull - Max Power @ 2:45-4:00
Aerobic Free: 1400/28:00
4 Rounds:
2x75 Max Efficiency Free @ 1:00-1:20
1x50 Best Tech. Free - A little Faster! @ 1:00-1:20
After R2 & 4:
1x300 Best Tech. Free - Try to Hold "A little Faster!" @ 4:30-6:00
OR
Aerobic IM: 1200/26:00
4 Rounds:
2x75 IM - Fly, Back, Breast or Back, Breast, Free @ 1:10-1:30
1x50 Fast - IMO by Round @ 1:10-1:30
After R2 & 4:
1x200 IM - 25 Strong, 25 Fast @ 4:00
