300 Loosen
4x75 as: 25 Kick, 50 Catch-up w/Strong Kick @ 1:15-1:30
3x100 as: 25 Max DPS Breast, 25 Max Efficiency Free @ 1:30-2:00
4x75 Desc. 1-3; Hold 4 @ 1:15-1:30
8x25 Sprint Cycle @ :30
Front-end Speed: 800/16:00
8 Rounds:
1x25 Fast @ :30
1x75 Max Efficiency Free @ 1:15-1:30
IM Variation: IMO by Round on 25s Fast / 75s Max Efficiency Free
Aerobic: 1600/32:00
4 Rounds:
1x200 Pull - Last 100 Drop PB, Add Strong Kick @ 3:00-4:00
4x50 Max Efficiency Free - Maintain Strong Kick @ :45-1:00 (Short rest)
Warm-down: 200/4:00
200 easy
