200 Loosen
100 Steady K
4x50 Desc. 1-4 @ :45+
4x25 Sprint Cycle @ :25+
3 Rounds: IMO - No Free --- or --- Odd Rounds Free, Even Round Stroke
1x100 Streamline K - 25 Right, 25 Front, 25 Left, 25 Back @ 2:00+
2x25 Single Arm @ :30+
6x25 Best Technique @ :30+
IMers:
2 Rounds:
6x75 O:25 Fly, 25 Back, 25 Breast @ 1:25+ E:Strong Free @ 1:05+
4x25 Fast - R1.Fly R2.Breast @ :35+
6x75 Free - Desc. 1-3; 4-6 @ 1:10+
4x25 Fast - R1.Back R2.Free @ :35+
Free / Stroke:
2 Rounds:
6x75 O:25 Stroke, 25 Free, 25 Stroke @ 1:15+ E:Strong Free @ 1:05+
4x25 Fast Free - 2 Breath Max @ :35+
6x75 Desc. 1-3; 4-6 @ 1:10+
4x25 Fast Stroke @ :35+
