200 Loosen
2x50 Strong Kick @ 1:00
200 Back
2x50 Catch-up w/Overkick @ 1:00
8x25 Sprint Cycle @ :30
Sprint: 1500/30:00
2 Rounds:
2x100 as: 75 Build Free, 25 Fast Stroke @ 1:20-2:00
2x25 Fast Stroke @ :30
2x75 as: 50 Build Free, 25 Fast Stroke @ 1:00-1:30
2x50 Fast Stroke @ 1:00
2x50 as: 25 Build Free, 25 Fast Stroke @ :40-1:00
2x75 Fast Stroke @ 1:30
Power & Pull: 800/17:20
8x25 Catch-up w/Overkick + Chute optional @ :30-:40
3x50 Desc. 1-3 @ :50-1:00
3x150 Pull - Hold Power & Speed @ 2:20-3:00
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
