300 Loosen
4x100 w/Fins - 50 Kick, 50 Catch-up w/Strong Kick @ 1:45-2:00
6x50 IM Switch or Desc. 1-3; 4-6 @ :45-1:00
8x25 Sprint Cycle @ :30
Power & Pull: 1200/28:00
2 Rounds:
2x50 Pull - Max Power / Count Strokes @ :45-1:00
2x25 All Out Kick - Chute Optional @ :30-:45
2x25 Pull - Max Power - Chute Optional @ :30-:45
4x25 Pull - PB @ Ankles or Knees - Engage Core @ :30-:45
After Round 2:
3x200 Pull - Last 100 Drop PB, Add Strong Kick @ 2:40-4:00
Sprint: 600/13:00
6x50 Desc. by 2 - 5&6 Fast! @ :50-1:00
(1x25 Max Efficiency Free - Fewest Possible Breaths @ :35
4x(1x25 Fast, easy @ :35
(1x25 Fastest Possible @ :35
Warm-down: 200/4:00
200 easy
