300 Loosen
4x50 Steady Kick @ 1:00
200 IM - Drill, Build
6x50 Desc. 1-3; 4-6 or IM Switch @ :45-1:00
8x25 Sprint Cycle @ :30
Pre-Set: 900/18:00
2 Rounds:
3x100 as: 75 Best Tech. Free, 25 Strong Stroke (Could be Free) @ 1:20-2:00
2x50 Best Tech. Free @ :40-1:00 (Short Rest)
2x25 Fast Stroke (Could be Free) @ :30
Threshold: 1600/33:00
6 Rounds:
1x150 Best Tech. Free @ 1:45-3:00 (Goal is :05-:10 Rest)
1x50 Fastest Possible @ 1:30+ (Goal is 1:2 work to rest)
After R6:
4 Rounds:
1x75 Best Tech. Free @ 1:05-1:30 (Goal is :05-:10 Rest)
1x25 Fastest Possible @ 1:00+ (Goal is 1:3 work to rest)
Warm-down: 300/6:00
300 easy