200 Loosen
8x50 O:Max Efficiency Free E:Strong Back @ :50-1:00
200 Steady K
6x50 Desc. 1-3; 4-6 or IM Switch @ :50-1:00
8x25 Sprint Cycle :30
Aerobic Free or IM: 1200/25:00
2 Rounds:
3x50 @ :40-1:00
Free - Max Efficiency Free (short rest)
IM - 25 Fly, 25 Max Efficiency Free (short rest)
2x75 @ 1:00-1:30
Free - 50 Max Efficiency Free, 25 Fast (short rest)
IM - 50 Back, 25 Max Efficiency Free (short rest)
3x50 @ :40-1:10
Free - Best Average (short rest)
IM - Build Breast
6x25 Fastest Possible Free @ :30
Finishing Speed: 200/4:00
2x25 Fast, easy @ :30
2x25 easy, Fast @ :30
4x25 O:Fast E:easy @ :30
Warm-down: 300/6:00
300 easy