Warm-up: 1200/
200 Loosen
12x50 3 Pull, 3 Swim @ :50/1:00
2x100 Kick @ 2:00
8x25 Sprint Cycle @ :30
Aerobic Free: 1500/
3 Rounds:
3x100 Best Tech. Free @ 1:25-2:00
2x75 Pull - Count Strokes @ 1:15-1:30
2x25 Max Efficiency Free - Fewest Possible Breaths @ :30
Stroke Sprint: 1200/
2 Rounds:
4x25 All Out thru 15 @ :30/:35
1x100 Max Efficiency Free @ 1:30-2:00
4x25 All Out Last 10 @ :30/:35
1x100 Max Efficiency Free @ 1:30-2:00
4x25 All Out @ :30/:35
1x100 Max Efficiency Free @ 1:30-2:00
Warm-down: 300/8:00
300 easy
