2x100 Loosen @ :20r
3x(3x50 Best Tech. Free @ :50-1:05
(1x25 Strong Fly @ :35
(1x75 as: 25 Back, 25 Breast, 25 Free @ 1:25-1:50
2x100 Kick @ :20r
5x50 as: 25 Back, 25 Breast @ :50-1:10
Sprint Kick: 800/14:00-18:00
2 Rounds:
6x25 All Out Kick @ :30-:40
2x125 Best Tech. Free w/All Out Kick @ 2:00-2:30
Aerobic Free: 2100/30:00-39:30
4x150 Best Tech. Free @ 2:05-2:50
1x200 Pull - Count Strokes @ 3:10-4:10
4x125 Best Tech. Free @ 1:45-2:20
1x200 Pull - Count Strokes @ 3:00-4:10
4x100 Best Tech. Free @ 1:25-1:50
1x200 Pull - Count Strokes @ Reset
Warm-down: 200/5:00
200 easy
