400 Loosen
4x50 Steady Kick @ :55-1:00
4x50 Drill (Rec: Catch-up) @ :50-1:00
400 Pull - Count Strokes
8x25 Sprint Cycle @ :30
Capacity Freestyle: 2100/
4x125 Max Efficiency Free - Count Strokes @ 1:30-2:15
6x50 Moderate Free - think 80% @ :35-:50
4x100 Max Efficiency Free - Count Strokes @ 1:20-1:55
6x50 Fast Free - think 90% @ :40-:55
4x75 Max Efficiency Free - Count Strokes @ 1:10-1:25
6x50 All Out Free - think 100% @ :45-1:00
Warm-down: 200/4:00
200 easy
