400 Loosen
2x100 Strong Kick or Catch-up w/Overkick @ 1:45-2:15
2x100 Pull - Max Power @ 1:30-2:00
6x50 Desc. 1-3; 4-6 @ :50-1:00
8x25 Sprint Cycle @ :30
Best Average: 1500/33:00
6x100 Best Average @ 1:50-2:30
Could be 100 IMs or 100 Frees or 50 Free, 50 Stroke - Choose your adventure!
1x50 easy - Reset
6x75 Best Average @ 1:20-1:45
Could be a variation of IM or all Free or a mixture of Stroke
1x50 easy - Reset
6x50 Best Average @ 1:00
How will you ATTACK these?
1x50 easy - Reset
Stretch & Freestyle Technique: 700/14:00
2 Rounds:
2x75 Catch-up w/Strong Kick @ 1:15-1:30
1x200 Pull - Max DPS - Roll & Reach @ 3:00-4:00
Warm-down: 300/6:00
300 easy
