200 Loosen
2x50 Strong Kick @ 1:00-1:15
200 IM - Drill/Swim
2x50 Build Kick @ 1:00-1:10
200 Pull - Count Strokes
2x50 Fast Kick @ 1:00-1:05
Pre-Set: 1100/21:00
6x100 Max Efficiency Free @ 1:15-1:50
6x50 Desc. 1-3; 4-6 @ :45-1:00
8x25 Sprint Cycle @ :30
Best Average: 1300/29:00
2 Rounds:
6x75 Best Average @ 1:10-1:40
:30r
1x200 Reset - Could be Swim, Pull, Kick - Choice
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
