600 as: 50 Free, 50 Back
100 Kick
2x150 Pull - Last 50 drop PB, add Fast Legs @ 2:30+
100 Kick
4x25 Sprint Cycle @ :30
300 IM - 25 Kick, 25 Drill, 25 Swim or 3x100 IM - 1.Kick 2.Drill 3.Swim
6x25 Strong Fly @ :25+
2x50 as: 25 Build Fly, 25 Fast Back @ 1:00+
3x50 Strong Back @ :45+
2x50 as: 25 Build Back, 25 Fast Breast @ 1:00+
3x50 Strong Breast @ :55+
2x50 as: 25 Build Breast, 25 Fast Free @ 1:00+
6x25 Fast Free @ :30+
6x100 IM - Fast! Race Turns! @ 1:45+
200 easy
