200 Loosen
2 Rounds:
2x100 Strong Kick @ 2:00
3x100 as: 75 Max Efficiency Free, 25 Strong Stroke @ 1:30-2:00
1x50 Fast Kick @ 1:00
4x25 Sprint Cycle @ :30
Stroke Sprint: 1300/28:00
4 Rounds:
3x50 as: 25 Build Free, 25 Fast Stroke @ :50-1:05
1x100 Pull - Stretch-out / Reset @ 2:00
3x25 Fast Stroke @ :30/:35
Finishing Speed: 200/4:00
2x25 Fast, easy @ :30
2x25 easy, Fast @ :30
4x25 O:easy E:Fast @ :30
Warm-down: 200/4:00
200 easy
