|
400/300 |
choice |
warm-up |
|
|
|
200 |
FR |
kick / drill |
|
|
|
4 x 25 |
FR |
sprint cycle |
|
700/600 |
|
|
|
|
|
|
|
10/8 x 50 |
BUILD |
ODDS: FR |
:50 / 1:00 |
1200/1000 |
|
|
|
EVENS: non-FR |
|
|
|
|
|
|
|
|
|
200/150 |
FR |
pull DPS breathe 3-5-3-7 by 25 |
3:30 |
1400/1150 |
|
|
|
|
|
|
|
4 x 25 |
FR |
dec 1-4 to pace |
:30/:40 |
|
|
16/12 x 25 |
FR |
hold the above fastest pace |
:30/:40 |
1900/1550 |
|
|
|
|
|
|
|
200/150 |
FR |
pull DPS breathe 3-5-3-7 by 25 |
3:30 |
2100/1700 |
|
|
|
|
|
|
|
16/12 x 25 |
w/fins |
odds: underwater |
:40 |
2500/2000 |
|
|
|
evens: IMO (BR is with FR kick) |
|
|
|
|
|
|
|
|
|
8/6 x 50 |
FR |
Odds: 25 EZ / 25 FAST |
:50/:55 |
2900/2300 |
|
|
|
Evens: 25 FAST / 25 EZ |
|
|
|
|
|
|
|
|
|
100 |
choice |
cool down |
|
3000/2400 |
