200 Loosen
4x50 Steady Kick @ 1:00
2x150 as: 100 Catch-up, 50 Best Tech. Free @ 2:00-3:00
2x150 Pull - Last 50 Drop PB, Add Strong Kick @ 2:00-3:00
8x25 Sprint Cycle @ :30
Aerobic Free OR IM: 1600/21:20-32:00
4x100 Best Tech. Free OR IM @ 1:20-2:00
3x50 Desc. 1-3 OR IM Switch @ :40-1:00
3x100 Best Tech. Free OR IM @ 1:20-2:00
3x50 1.Strong 2-3. Fast OR IM Switch @ :40-1:00
2x100 Best Tech. Free OR IM @ 1:20-2:00
3x50 Fast OR IM Switch @ :40-1:00
1x100 Best Tech. Free OR IM Switch @ 1:20-2:00
3x50 All Out @ :40-1:00
Finishing Speed: 200/4:00
2x25 Fast, easy @ :30
2x25 easy, Fast @ :30
4x25 O:easy E:Fast @ :30
Warm-down: 200/4:00
200 easy
