400 Loosen
3x50 Catch-up w/Overkick @ :50-1:00
3x50 Max Efficiency Free - Maintain Kick @ :50-1:00
8x25 Sprint Cycle @ :30
Aerobic: 1600/32:00
2 Rounds:
4x75 Max Efficiency Free - Best Turns & Count Strokes @ 1:15-1:30
2x25 Max Efficiency Free - Fewest Breaths Possible @ :45
6x75 Max Efficiency Free - Maintain Stroke Count & Accelerate @ 1:10-1:30
IM Variation - O:75s as Fly, Back, Breast OR Back, Breast, Free E:75s All Free
Best Average: 800/16:00-24:00
8x100 Best Average @ 2:00-3:00 (Long Rest)
Hold Fastest Possible
Warm-down: 400/8:00
400 easy
