400 Loosen
3 Rounds:
3x50 Kick @ 1:05-1:20
1x150 as: 25 Drill, 25 Swim @ 2:30-3:00
Aerobic Free: 1700/25:00-34:00
2 Rounds:
6x75 Best Tech. Free @ 1:00-1:25
2x200 Pull - Max Efficiency @ 3:00-4:00
:30r
Back-end Stroke: 1000/22:00-26:00
4 Rounds:
2x50 Strong Free Kick (or Catch-up w/Strong Kick) @ 1:00-1:15
6x25 Fast Stroke @ :30/:35
:30r
Warm-down: 400/10:00
400 easy
