Warm-up: 1200/24:00
400 Loosen
200 Strong Kick
6x50 Desc. 1-3; 4-6 or IM Switch @ :50-1:00
3x100 Scull - Focus on Water Tension / Grip @ 2:00
8x25 Sprint Cycle @ :30
Pull: 800/16:00
4x50 Pull - Count Strokes / Fingertips Down @ :50-1:00
1x200 Pull - Maintain Stroke Count @ 3:00-4:00
4x50 Breast Pull - Fingertips Down / Max Power @ 1:00-1:15
1x200 Pull (Free) - Maintain Stroke Count @ 3:00-4:00
Back-end Speed: 1200/24:00
6x150 as: 100 Max Efficiency Free, 50 Strong Stroke @ 2:15-3:00
4x(1x50 Build Free @ :45-1:00
(1x25 Fast Stroke @ :30
Finishing Speed: 400/8:00
2 Rounds:
2x25 Fast, easy @ :30
2x25 easy, Fast @ :30
4x25 O:easy E:Fast @ :30
Warm-down: 400/8:00
400 easy
