Warm-up: 1300/26:00
200 Loosen
12x50 @ :45-1:00
1-3. Max Efficiency Free - Count Strokes
4-6. IM Switch or Desc. 1-3
7-9. Catch-up w/Overkick
10-12. IM Switch or Desc. 1-3
200 Steady Kick
12x25 Sprint Cycle @ :30
Back-end Speed: 1200/24:00
8x150 as:
O:125 Max Efficiency Free, 25 Strong Stroke @ 2:00-3:00
E:100 Max Efficiency Free, 50 Strong Stroke @ 2:00-3:00
Stroke can be Free or IMO
Threshold: 900/24:00
6 Rounds:
1x100 Max Efficiency Free @ 1:15-2:00 (Short Rest)
1x50 Fastest Possible @ 1:15-2:00 (Long Rest)
Warm-down: 600/12:00
300 easy
200 Steady Kick
100 Scull
