400 Loosen
4x100 as: 50 Steady Kick, 50 Catch-up w/Strong Kick @ 1:30-2:00
6x50 Desc. 1-3; 4-6 @ :45-1:00
8x25 Sprint Cycle @ :30
Short IM: 1200/24:00
4x(1x25 Strong Fly @ :30
(1x50 Build Back @ :45-1:00
2x100 IM @ 1:30-2:00
4x(1x25 Fast Back @ :30
(1x50 Build Breast @ :50-1:00
2x100 IM @ 1:30-2:00
8x25 Fast Free @ :30
OR
Stroke Sprint: 1200/25:20
4 Rounds:
2x25 Fast Kick @ :30/:35
2x50 Build to All Out Turn @ :50/1:00
2x25 All Out @ :30/:35
1x100 Active Recovery @ 2:00
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
