200 Loosen
6x50 as: 25 Kick, 25 Drill (Catch-up?) @ :50-1:00
200 Pull - Count Strokes
8x25 Sprint Cycle @ :30
Aerobic: 1200/25:00
2 Rounds:
4x100 Max Efficiency Free - Consistent Stroke Count @ 1:20-2:00
2x75 IM - Fly, Back, Breast OR Back, Breast, Free @ 1:15-1:30
1x50 Max Efficiency Free - Fewest Breaths Possible @ Reset
Best Average: 1500/33:00
4x150 Best Average @ 2:30-3:00
1x100 Active Recovery @ 3:00
4x100 Best Average @ 1:40-2:00
1x100 Active Recovery @ 3:00
4x50 Best Average @ :50-1:00
1x100 Active Recovery @ 3:00
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
