300 Swim
100 Rev. IM
6x50 Desc. 1-3; 4-6 @ 1:00+
100 IM
12x25 Sprint Cycle - 1-4:Free 5-8:Non-Free 9-12:Choice @ :30+
2x75 as: 25 Single Arm, 25 Catch-up, 25 Best Tech. @ 1:30+
2x75 Build @ 1:15+
6x50 w/Pads - 25 8-10 Stroke Max + Drag Legs, 25 Best Tech. @ :50+
4x75 Desc. 1-3; Hold 4 @ 1:15+
6x100 Best Average @ 2:00+
3x(2x25 Best Tech. Free w/Pads @ :25+
(1x50 as: 12.5 easy, 25 Fast - Race Turn, 12.5 easy @ 1:00
1x100 All Out - for Time @ 3:00+
200+ Active Recovery
