200 Loosen
200 Kick
200 IM - Drill / Build
200 Pull
16x25 Strong Free - Hold Stroke Count + BC5-7 @ :25+
1:30r
4x200 Pull - Maintain Stroke Count @ 3:00+
IM:
3 Rounds: IMO - No Free
2x100 IM @ 1:45+
2x50 IM Switch @ 1:00+
4x25 IMO by Round @ :35+
Free:
3 Rounds:
4x100 Best Average @ 2:00
100 easy @ 2:00
