200 Loosen
200 Pull
200 Kick or IM - 25 Drill/25 Build
8x25 Sprint Cycle @ :35+
Freestyle:
6x50 as: 25 Single Arm, 25 Best Tech. Free @ 1:00+
6x50 as: 25 Catch-up, 25 Best Tech. Free @ :55+
6x50 Desc. 1-3; 4-6 @ :50+
1x300 Pull @ 5:00+
8x25 Fast Free @ :25+
1x200 Pull @ 3:20+
8x50 Fast Free @ :45+
1x100 Pull @ 1:40+
8x75 Fast Free @ 1:05+
200 easy
IM / Stroke:
3 Rounds: IMO (skip 1 stroke) or O:Stroke E:Free
2x25 Kick @ :35+
2x50 Drill @ 1:00+
2x25 Kick @ :35+
2x50 Swim @ 1:00+
2 Rounds: IMers as written; Stroke as 25s+50s Stroke, 100s Free
2x25 Strong Fly @ :35+
1x50 Fast Fly @ 1:00+
1x100 IM @ 1:50+
2x25 Strong Back @ :35+
1x50 Fast Back @ 1:00+
1x100 IM @ 1:50+
2x25 Strong Breast @ :35+
1x50 Fast Breast @ 1:00+
1x100 IM @ 1:50+
200 easy
