Warm-up: 1100/
200 Loosen
2x50 Steady Kick @ 1:00
2x200 Pull - Count Strokes @ 3:00-4:00
4x50 Desc. 1-4 @ :45-1:00
8x25 Sprint Cycle @ :30
Aerobic: 1200/
2 Rounds:
3x150 Best Tech. Free @ 2:00-3:00
3x50 Best Tech. Free - BC5-6 @ :50-1:00
Speed: 900/
4 Rounds:
1x25 Fast thru 10 @ :30/:35
1x25 Fast thru 15 @ :30/:35
1x25 Fast @ :30/:35
3x50 Best Average or IM Switch @ 1:00
Pull: 500/
4x125 Pull - Last 50 Drop PB, Add Strong Kick @ 1:50-2:30
Warm-down: 300/
300 easy
