300 Loosen
4x50 Strong Kick @ 1:00
4x50 Catch-up w/Strong Kick @ :50-1:00
4x50 Max Efficiency Free - Maintain Strong Kick @ :40-1:00
8x25 Sprint Cycle @ :30
Aerobic Free or IM: 1800/36:00
3 Rounds:
4x100 Max Efficiency Free or IM @ 1:15-2:00
2x75 as: 50 Strong, 25 Fast (IM - 25 Fl, 25 Bk, 25 Br OR 25 Bk, 25 Br, 25 Fr) @ 1:15-1:30
2x25 Max Efficiency Free w/Fewest Breaths or IMO by Round @ :30
Finishing Speed: 200/4:00
2x25 Fast, easy @ :30
2x25 easy, Fast @ :30
4x25 O:Fast E:easy @ :30
Warm-down: 200/4:00
200 easy
