Warm-up: 1200/25:00
400 as: 150 Loosen, 50 Drill
4x100 IM - O:Drill E:Swim @ 1:45-2:15
8x50 Desc. 1-4; 5-8 @ :45-1:00
Aerobic Free or Stroke: 2400/43:00
3x400 @ :20-30r
1. Pull - Paddles optional
2. 200 Pull - Paddles optional, 200 Strong
3. Negative Split
8 Rounds: R1-4.w/Fins R5-8.N/A
1x100 Best Tech. Free - Strong/Smooth @ 1:25-2:00
1x50 Accelerate @ 1:00 OR 2x25 Accelerate @ :30
Finishing: 300/7:00
4x25 O:Fast thru 15 E:Fast Last 10 @ :30/:35
4x25 O:Max Efficiency E:Fastest @ :30/:35
4x25 Max Efficiency w/3 Breaths or less @ :30/:35
Warm-down: 300/10:00
300 easy
