300 Loosen
200 Steady Kick
100 Scull - Maintain Surface Tension
300 IM or Free - 25 Drill, 25 Build
200 Pull - Count Strokes
100 Scull - Maintain Surface Tension
Aerobic: 1200/24:00
4 Rounds:
1x100 Max Efficiency Free - Count Strokes @ 1:20-2:00 (:10-:15 rest)
1x50 Build Free @ :40-1:00 (:05-:10 rest)
1x100 Max Efficiency Free - Count Strokes @ 1:20-2:00 (:10-:15 rest)
2x25 Strong Free - Fewest Breaths Possible @ :40 (:20 rest)
IM Option: 100s as 100 IM, 50s as IM Switch, 25s IMO by Round
Power: 1000/20:00
1x50 Breast Pull @ 1:00
6x25 Chute Optional - O:Free Pull E:Breast Pull @ :30-:45
1x50 Free Pull - Max Power @ 1:00
6x25 Chute Optional - O:Free w/Overkick E:Breast - Max Power @ :30-:45
2x300 Pull - Last 100 Drop PB, Add Strong Kick @ 4:30-6:00
Speed: 1000/20:00
Fins Optional
2x25 All Out Free or Fly Kick @ :30
2x25 Free - Fast, easy @ :30
3x75 as: 25 Fastest Possible, 50 Max Efficiency Free @ 1:15-1:30
2x25 Free - easy, Fast @ :30
3x75 as: 50 Max Efficiency Free, 25 Fastest Possible @ 1:15-1:30
2x25 Free - Fastest Possible @ :30
2x25 Max Efficiency Free / Active Recovery @ :30
4x75 O:Fastest Possible E:Max Efficiency / Active Recovery @ 1:15-1:30
Warm-down: 200/4:00
200 easy
