Warm-up: 700/14:00
200 Loosen
200 IM - Drill, Swim
6x50 Desc. 1-3; 4-6 or IM Switch @ :50-1:00
Aerobic & Pulling: 1500/22:00-29:30
3x50 Pull - Max Power @ :50-1:00
3x50 Best Tech. Free @ :40-:55
1x450 Pull - Accelerate every 150 @ 6:25-9:00
1x450 Best Tech. Free - Accelerate every 150 @ 6:25-9:00
3x50 Pull - Max Power @ :50-1:00
3x50 Best Tech. Free @ :40-:55
Speed: 300/6:00-6:30
12x25 @ :30/:35
1-2. All Out
3. easy
Warm-down: 300/6:00
300 easy
