200 Loosen
12x50 as:
1-6. Best Tech. Free - Count Strokes @ :45-:55
7-12. Desc. 1-3; 4-6 or IM Switch @ :50-1:00
200 Steady Kick
6x100 as:
1-3. Best Tech. Free - Count Strokes @ 1:25-1:50
4-6. Desc. 1-3 or 100 IM @ 1:35-2:00
200 Pull
8x25 Sprint Cycle @ :30
Back-end Stroke or Free: 1500/30:00
4x75 as: 50 Best Tech. Free, 25 Strong Stroke @ 1:10-1:30
2x50 Fast Stroke @ 1:00
4x100 as: 75 Best Tech. Free, 25 Strong Stroke @ 1:30-2:00
2x50 Fast Stroke @ 1:00
4x125 as: 100 Best Tech. Free, 25 Strong Stroke @ 1:50-2:30
2x50 Fast Stroke @ 1:00
Warm-down:
300 easy
