200 Loosen
4x50 Strong Kick @ 1:00
200 IM - Drill, Swim
4x50 Catch-up w/Strong Kick @ :45-1:00
200 Pull - Count Strokes
8x25 Sprint Cycle @ :30
Light Aerobic: 900/18:00
6 Rounds:
1x100 Max Efficiency Free - Hold Stroke Count @ 1:15-2:00
1x50 Build to Fast @ :45-1:00
Power & Pull: 1200/24:00
2 Rounds: Focus on Fingertips down & Hands beneath Elbows
2x75 Pull - Max Power @ 1:15-1:30
6x25 Pull - Max Power + Chute Optional @ :30-:45
6x25 Max Power w/Overkick + Chute Optional @ :30-:45
3x50 Max Efficiency - Count Strokes & Accelerate @ :50-1:00
Speed: 700/14:00
2 Rounds:
4x50 O:25 Build, 25 Fast E:25 Fast, 25 easy @ 1:00
4x25 Fastest Possible @ :30
1x50 easy @ 1:00
Warm-down: 200/4:00
200 easy
