w/u - 10 minutes choice
10 x 50 @ :15sR
- After 1st 25, do one of the following - 3 deck pull-ups, :20s hard kick on wall, get out and jump back in/self-start
- Sprint 2nd 25
5 x 100 @ 1:45/1:55/2:00
- On even lengths, push off wall from turn in very tight streamline and go without kicking until dead standstill.....then fire off into fast 25
Perform 2 rounds of the above for the workout.