400 Loosen
4x50 Strong Kick @ 1:00-1:10
4x50 Catch-up w/Strong Kick @ :50-1:00
4x50 Best Tech. Free w/Strong Kick @ :40-:50
400 Pull - Max Power
8x25 Sprint Cycle @ :30
Pre-Set: 600/12:00
3x50 Desc. 1-3 @ :50-1:00
3x100 Strong Free or IM @ 1:30-2:00
6x25 O:Fast E:Max Distance Per Stroke @ :30
Best Average - Descending Distances: 1500/30:00
1x400 Fastest Possible @ 6:00-8:00
4x25 Max Efficiency Free @ :30
2x200 Best Average - Add-up Faster than 400 @ 3:00-4:00
4x25 Max Efficiency Free @ :30
4x100 Best Average - Add-up Faster than 400 @ 1:30-2:00
4x25 Max Efficiency Free @ :30
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
