6x100 Free - 4 Dolphin Kicks @ 1:40+
200 IM - Kick / Drill
6x50 Desc. 1-3; 4-6 - 4 Dolphin Kicks @ 1:00+
200 IM - Drill / Build
8x25 Sprint Cycle @ :35+
2 Rounds: R1.Free R2.Stroke
2x50 Kick @ 1:00+
1x25 as: 12.5 Fast, 12.5 easy @ :40+
2x50 Drill @ 1:00+
1x25 as: 12.5 easy, 12.5 Fast @ :40+
2x50 Best Tech. @ 1:00+
1x25 Fast @ :40
6 Rounds:
1x150 as: 100 Free, 50 Fast Stroke @ 2:30+
4x25 O:Max DPS Free E:Fast Stroke @ :30+
