400 Loosen
4x50 as: 25 Kick, 25 Catch-up w/Strong Kick @ :50-1:00
4x25 Sprint Cycle @ :30
6x50 IM Switch or Desc. 1-3; 4-6 @ :45-1:00
4x25 Sprint Cycle @ :30
Pull: 900/18:00
3x300 Pull - Last 100 Drop PB, Add Strong Kick @ 3:50-6:00
Long-Sprint: 950/13:00-19:00
2 Rounds:
1x150 Max Efficiency Free - Hold Stroke Count @ 1:50-3:00
3x50 easy Speed - Fast & Effortless @ :40-1:00
1x100 Max Efficiency Free - Hold Stroke Count @ 1:20-2:00
1x75 Fastest Possible @ 1:20-1:30
Warm-down: 200/4:00
200 easy
