8x50 O:Free E:25 Free, 25 Rev. IMO @ 1:00+
200 Pull
8x25 Sprint Cycle @ :30+
100 Kick
IM:
2 Rounds:
2x25 Fast Fly @ :30+
1x50 Fly / Back @ 1:00+
2x50 Fast Back @ :50+
1x50 Back / Breast @ 1:00+
2x50 Fast Breast @ 1:00+
1x50 Breast / Free @ 1:00+
2x25 Fast Free @ :30+
1:00r
6x125 IM @ 2:05+
1-4.Rotate 50 of Stroke, 5.easy 150, 6.All Out 100 IM
Free:
3x300 Pull - Last 100 drop PB, add strong Kick @ 4:45+
3 Rounds:
2x50 Free - Count Strokes @ :40+ (Make it)
2x50 Free - Count Strokes @ :50+ (Faster)
2x50 Free - Count Strokes @ 1:00+ (All Out)
4 Rounds:
1x75 Free - Count Strokes @ 1:00+ (Make it)
3x25 Choice - All Out @ :35+
200 easy
