200 Loosen
4x25 Strong Kick @ :30
4x25 Catch-up w/Strong Kick @ :30
4x25 Max Efficiency Free - Maintain Strong Kick @ :30
Aerobic Free: 1200/24:00
2x300 Pull - Last 100 Drop PB, Add Strong Kick @ 4:00-6:00
3x(2x25 Max Efficiency Free - Fewest Strokes @ :30
(1x150 Max Efficiency Free - Maintain Stroke Count @ 2:00-3:00
Descending Efforts: 900/18:00
2 Rounds:
3x75 Strong Free @ 1:00-1:30
3x50 Fast Free @ :50-1:00
3x25 All Out 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
