300 Loosen
3x50 Strong Kick @ :50-1:00
3x50 Back @ :50-1:00
8x25 Sprint Cycle @ :30
Power: 900/20:00
2 Rounds:
2x25 Breast Pull (Chute Optional) @ :30-:45
2x50 Pull - Fewest Strokes (Chute Optional) @ 1:00-1:15
2x150 Pull - Maintain Power! @ 2:30-3:00
Stroke & Speed: 1400/28:00
4x100 as: 75 Max Efficiency Free, 25 Strong Stroke @ 1:30-2:00
4 Rounds:
1x50 as: 25 Max Efficiency Free, 25 Fast Stroke @ :50-1:00
1x50 as: 25 Fast Stroke, 25 Max Efficiency Free @ :50-1:00
1x50 Max Efficiency Free @ :50-1:00
4x25 All Out Stroke @ :30
Warm-down: 300/6:00
300 easy
