400 Loosen
200 IM - Drill, Swim
6x100 Max Efficiency Free @ 1:30-2:00
8x25 Sprint Cycle @ :30
Power: 500/13:00
2 Rounds:
2x25 All Out Kick - Chute Optional @ :30-:45
2x25 Pull - Max Power - Chute Optional @ :30-:45
2x25 Max Power w/All Out Kick - Chute Optional @ :30-:45
2x50 Max Power w/All Out Kick @ 1:00
Speed: 900/21:00
6x50 Fastest Possible! @ :50-1:10
2x100 Max Efficiency Free - Reset @ 1:30-2:00
2x(3x25 Fastest Possible @ :30/:35
(1x50 Fastest Possible @ 1:00-1:15
1x100 Max Efficiency Free - Reset @ 1:30-2:00
1x50 Fastest Possible @ Reset
IM: 1400/28:00
2 Rounds:
4x25 Strong Fly @ :30
2x50 IM Switch - Fl/Bk @ :45-1:00
2x50 Strong Back @ 1:00
2x50 IM Switch - Bk/Br @ :45-1:00
2x50 Fast Breast @ 1:00
2x50 IM Switch - Br/Fr @ :45-1:00
4x25 All Out Free @ :30
