300 Loosen
200 IM - Drill, Swim
2x50 Strong Back @ :50-1:00
2x50 Strong Kick @ :50-1:00
2x50 Catch-up w/Strong Kick @ :50-1:00
Pre-Set: 600/12:00
3x100 Best Tech. Free @ 1:20-2:00
2x50 as: 25 Fast, 25 easy @ :45-1:00
2x50 as: 25 Build, 25 Fast @ :45-1:00
4x25 Fast @ :30
Speed Endurance: 1000/22:00
20x50 as:
1-4.Best Average - Hold Fastest Possible! @ :40-1:00
5.Active Recovery - Reset @ 1:20-1:30
Mix and Match Stroke during Best Average as YOU see fit!
Pull: 900/18:00
6x150 as: 100 Pull - Max Power, 50 Strong Free - Drop PB, Add Strong Kick @ 2:00-3:00
Finishing Speed: 200/4:00
2x25 Fast, easy @ :30
2x25 easy, Fast @ :30
4x25 O:easy E:Fast @ :30
Warm-down: 300/6:00
300 easy
