400 Loosen
6x50 O:25 Kick, 25 Catch-up w/Strong Kick E:25 Catch-up w/Strong Kick, 25 Kick @ 1:00
200 IM - Drill, Build
6x50 Desc. 1-3; 4-6 or IM Switch @ :50-1:00
8x25 Sprint Cycle @ :30
Aerobic Free: 1300/
4x150 Max Efficiency Free @ 2:00-3:00
2x75 Build by 25 @ 1:15-1:30
8x50 Best Tech. Free @ :40-1:00
2x75 Fast @ 1:15-1:30
Aerobic IM: 1300/
2 Rounds:
2x150 as: 25 Fly, 50 Back, 50 Breast, 25 Free @ 2:15-3:00
3x50 IM Switch - 25 Strong, 25 Fast @ :50-1:00
8x25 R1. O:Fly E:Back R2. O:Breast E:Free @ :30
Finishing Speed: 400/8:00
2 Rounds:
2x25 Fast, easy @ :30
2x25 easy, Fast @ :30
4x25 O:easy E:Fast @ :30
Warm-down: 200/4:00
200 easy