400 Loosen
(2x50 Pull - Hold Stroke Count @ :50+
3x(1x100 as: 25 Scull, 50 Drill, 25 Best Tech. @ 2:00+
Free:
6 Rounds:
1x75 Strong Free @ 1:05+
1x50 Fast Free @ 1:05+
1x300 Pull - Hold Stroke Count @ 4:45+
9x50 Strong Free @ :50+
1x300 Pull - Hold Stroke Count @ 4:45+
6x50 Strong Free @ :45+
1x300 Pull - Hold Stroke Count @ 4:45+
3x50 Strong Free @ :40+
IM:
6 Rounds:
1x75 Fly, Back, Breast @ 1:15+
1x50 Fast - IMO by Round @ 1:00+
3 Rounds:
1x200 Pull - BC3, 5 by 50 @ 3:10+
1x100 IM @ 1:50+
2x50 IM Switch - R1.Fl/Bk R2.Bk/Br R3.Br/Fr @ 1:00+
300 easy
