200 Loosen
6x50 O:Kick E:Pull @ :50-1:00
200 IM - Drill, Build
6x50 Desc. 1-3; 4-6 OR IM Switch @ :45-1:00
8x25 Sprint Cycle @ :30
Freestyle Technique: 900/18:00
4x75 as: 50 Triple Switch Free, 25 Max Efficiency Free @ 1:15-1:30
Focus on Body Position, Rotation, Catch, and Pull
4x75 as: 50 Catch-up Free, 25 Max Efficiency Free @ 1:15-1:30
Focus on Body Position, Hand-Entry, Catch, and Pull
4x75 Max Efficiency Free - Count Strokes @ 1:15-1:30
Aerobic Capacity: 1350/27:00
3 Rounds:
1x150 Max Efficiency Free - Hold Stroke Count @ 2:00-3:00 (:10-:15 rest)
2x50 Strong Free - Hold Stroke Count @ :50-1:00 (:10 rest)
2x50 Strong Free - Hold Stroke Count @ :45-:55 (:07-:08 rest)
2x50 Strong Free - Hold Stroke Count @ :40-:50 (:05 rest)
Finishing Speed: 400/8:00
2 Rounds:
2x25 Fast, easy @ :30
2x25 easy, Fast @ :30
4x25 O:easy E:Fast @ :30
Warm-down: 350/7:00
350 easy
