400 Loosen
8x100 as:
O:Kick @ 2:00-2:30
E:Pull @ 1:30-2:00
200 IM - Drill, Swim
8x25 Sprint Cycle @ :30
Aerobic Free: 1800/
3 Rounds:
3x150 Best Tech. Free @ 2:00-3:00
3x50 as:
R1.Desc. 1-3 @ 1:00
R2.1 Strong, 2-3 Fast @ :55
R3.1-3 Fast @ :50
Reset
OR
Back-end IM: 1800/
3x75 as: 50 Best Tech. Free, 25 Fly @ 1:15-1:40
3x25 Fast Fly @ :30/:35
2x100 Best Tech. Free @ 1:30-2:00
3x75 as: 25 Best Tech. Free, 50 Back @ 1:15-1:40
3x25 Fast Back @ :30/:35
2x100 Best Tech. Free @ 1:30-2:00
3x75 as: 50 Best Tech. Free, 25 Breast @ 1:15-1:40
3x25 Fast Breast @ :30/:35
2x100 Best Tech. Free @ 1:30-2:00
3x75 as: 25 Best Tech. Free, 50 Fast Free @ 1:15-1:40
3x25 Fast Free @ :30/:35
Warm-down: 400/
400 easy
