400 Loosen
100 Strong Kick
400 IM or FrIM (Free, Back, Breast, Free) - 25 Drill, 25 Swim
100 Fly Kick
8x25 Sprint Cycle @ :30
Power & Pull: 500/10:00
3x50 Breast Pull - Drag Legs @ 1:00-1:10
1x100 Pull - Max Power / Fewest Strokes @ 1:30-2:00
6x25 Max Power - Chute Optional @ :30-:40
1x100 Pull - Max Power / Fewest Strokes @ 1:30-2:00
Speed: 1000/22:00
2 Rounds:
8x50 @1:00
1-2. 25 Fast, 25 easy
3-4. 12.5 easy, 25 Fast, 12.5 easy
5-6. 25 easy, 25 Fast
7. All easy
8. All Fast
:30r - Reset
4x25 Fastest Possible @ :30
:30r - Reset
Warm-down: 300/6:00
300