400 Loosen
2x100 Strong Back @ 1:30-2:00
2x100 Pull - Count Strokes @ 1:30-2:00
6x50 Desc. 1-3; 4-6 or IM Switch @ :45-1:00
8x25 Sprint Cycle @ :30
Aerobic Free or IM: 1500/30:00
3x100 Max Efficiency Free or IM @ 1:20-2:00
6x25 Best Tech. Free w/Fewest Breaths or Strong Fly @ :25-:35
3x100 Max Efficiency Free or IM @ 1:20-2:00
6x25 Best Tech. Free w/Overkick or Build Back @ :25-:35
3x100 Max Efficiency Free or IM @ 1:20-2:00
6x50 @ 1:00
Free - 25 Build, 25 Fast w/Fewest Breaths Possible
IM - IM Switch - 25 Build, 25 Fast
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
