200 Loosen
200 Strong Kick
4x50 Drill - Catch-up w/Strong Kick? @ :55/1:00
4x50 Build to All Out @ :50-1:00
8x25 Sprint Cycle @ :30
Aerobic:
Free: 1300/24:00
2 Rounds:
6x75 Max Efficiency Free - Hold Stroke Count @ 1:00-1:15
:30r - Check HR
1x200 Pull @ 3:00-4:00
OR
IM: 1200/24:00
6x100 @ 1:30-2:00
1. 50 Max Efficiency Free, 25 Fly, 25 Back
2. 50 Max Efficiency Free, 25 Back, 25 Breast
3. 50 Max Efficiency Free, 25 Breast, 25 Free
1x200 Pull @ 3:00-4:00
4x100 IM @ 1:30-2:00
Best Average: 1200/24:00
4x150 Best Average @ 2:30-3:00
4x100 Best Average @ 1:45-2:00
4x50 Best Average @ 1:00
Warm-down: 300/6:00
300 easy