200 Loosen
200 IM - Drill, Swim
2x100 Steady Kick @ 2:00
6x50 IM Switch or 25 Free, 25 Back @ :50-1:00
8x25 Sprint Cycle @ :30
Descending Efforts: 600/11:00
4 Rounds:
1x50 Max Efficiency Fr @ :50/:55/1:00
1x50 Max Efficiency Fr @ :45/:50/:55
1x50 Max Efficiency Fr @ :40/:45/:50
Aerobic Free or IM: 900/18:00
2x150 Strong Fr or IM (Back, Breast, Free) @ 2:00-3:00
2x75 Fast Fr or IM (Fly, Back, Breast or Back, Breast, Free) @ 1:15-1:30
2x100 Strong Fr or IM @ 1:20-2:00
3x50 Fast Fr or IM Switch @ :45-1:00
2x50 Strong Fr @ :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
