400 Loosen
100 Scull
4x125 as: 50 Kick, 75 Catch-up w/Overkick @ 2:00-2:30
4x125 IM - Rotate 50 @ 1:45-2:30
Aerobic Free: 1300/25:00
9x50 Max Efficiency Free - Count Strokes + Strong Kick @ :45-1:00
1x200 Pull - Max Power! @ 2:45-4:00
6x50 Maintain Efficiency @ :40-:55
1x200 Pull - Max Power! @ 2:45-4:00
3x50 Maintain Efficiency @ :35-:50
OR
Aerobic IM: 1300/26:00
2 Rounds:
6x50 O:Max Efficiency Free E:IM Switch @ :45-1:00
1x200 IM - 25 Strong, 25 Fast @ 3:00-4:00
3x25 Fast - R1.Fly R2.Breast @ :30
3x25 Fast - R1.Back R2.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
