400 Loosen
12x25 @ :30-:40
1-4. Kick
5-8. Scull
9-12. Catch-up
200 IM - Drill, Build
12x25 Sprint Cycle @ :30-:40
1-4. Kick
5-12. Swim
Power: 800/
4x50 Pull - Count Strokes @ :45-1:00
4x25 Pull - Parachute Optional - Focus on Pulling Harder vs. Faster @ :30-:45
4x25 Max Power w/Over-Kick - Parachute Optional @ :30-:45
8x50 Count Strokes @ :45-1:00
O:Pull
E:Swim w/Over-Kick
Sprint: 900/
6x50 Desc. 1-3 - Try to Maintain Stroke Count while Decreasing Time @ :50-1:00
6x25 O:Fastest Possible E:Reset Stroke Count @ :30
(1x50 as: 25 Build, 25 Fast @ 1:00
6x(1x25 Fastest Possible @ :30-:45
Warm-down: 400/
6x50 Max Efficiency - Count Strokes @ :50-1:00
100 Scull
