200 warm-up
---
4/3 x 150 FR [50 swim / 50 drill / 50 swim] @ :15 secs rest
16/12 x 50 FR @ 1:00 / 1:15 / 1:30
odds: FAST
evens: BUILD
---
300 / 200 mid 100 is FAST IM or stroke-no FR @ 5:00
300 / 200 swim w/ paddles focusing on Max Distance Per Stroke (MDPS) @ 5:00
300 / 200 broken FR all out FAST! *see below* @ 5:00
50 rest :10 secs
4 x 25 rest :05
100 rest :15 secs
4 x 25 rest :05 secs
50
---
2x: with fins
100 fast kick rest :15 secs
2 x 50 [25 underwater kick / 25 choice fast kick on back) rest :15 secs
---
100 cool down
