300 Loosen
4x50 Strong Kick @ 1:00
300 Pull - Count Strokes
4x50 as: 25 Drill, 25 Build @ 1:00
8x25 Sprint Cycle @ :30
Stretch-Out: 900/18:00
3x300 Pull - Last 100 Drop PB, Add Strong Kick @ 4:00-6:00
Focus on Long / Efficient Strokes
Aerobic Free: 1500/28:00
5x100 Max Efficiency Free @ 1:15-1:50
2x50 Catch-up w/Overkick @ 1:00
4x100 Max Efficiency Free @ 1:15-1:50
2x50 Catch-up w/Overkick @ 1:00
3x100 Max Efficiency Free @ 1:15-1:50
2x50 Catch-up w/Overkick @ 1:00
