200 Loosen
200 Steady Kick
200 IM - Drill, Swim
Pre-Set: 400/8:00
6x50 Desc. 1-3; 4-6 @ :45-1:00
2x25 Fast thru 15 @ :30
2x25 Fast Last 10 @ :30
Best Average: 2100/
3x200 Broken :10r @ 100 @ 4:00+
1x100 Active Recovery @ Reset
2 Rounds:
6x100 Best Average @ 2:00+
1x100 Active Recovery @ Reset
Finishing Speed: 400/8:00
2 Rounds:
2x25 Fast, easy @ :30
2x25 easy, Fast @ :30
4x25 O:easy E:Fast @ :30
Warm-down: 200/4:00
200 easy
