200 SKIPS
2 Rounds:
2x50 Max Efficiency Free @ :45-1:00
2x25 R1.Fast thru 15 R2.Fast Last 10 @ :30
Aerobic 2s: 1200/24:00
6x200 as:
O:Max Efficiency Free @ 2:30-4:00
E:100 Build, :10r, 100 Fast @ 2:50-4:00
OR
Aerobic 2s (IM): 1200/24:00
3 Rounds:
1x200 FrIM - 50 Free, 50 Back, 50 Breast, 50 Free @ 3:00-4:00
2x25 Strong Fly @ :25-:30
1x50 Build Back @ :45-1:00
1x50 Fast / Powerful Br @ :50-1:00
2x25 All Out Fr @ :25-:30
Finishing Speed: 200/4:00
2x25 Fast, easy @ :30
2x25 easy, Fast @ :30
4x25 O:easy E:Fast @ :30
Warm-down: 400/8:00
2x200 easy
