3x50 Loosen
3x50 Back @ 1:00+
3x50 Free @ :50+
200 Kick
8x25 Sprint Cycle @ :30+
IM:
3 Rounds: IMO
2x75 as: 25 Kick, 25 Drill, 25 Swim @ 1:25
2x25 Fast - Stroke by Round @ :35+
3x50 IM Switch @ 1:00+
8x125 IM - Rotate 50 of Stroke (1.50 Fly, 25, 25, 25... etc.) @ 2:00+
Free / Stroke:
3 Rounds:
2x75 as: 25 Single Arm, 25 Catch-up (or Drill), 25 Best Tech. @ 1:15/1:25+
1x200 Pull - Count Strokes @ 3:00+
4 Rounds:
3x25 Strong Free (just make it) @ :20+
1x25 Fast - Choice @ 1:00+
4 Rounds:
4x50 Fast @ :50+
1x50 easy @ Reset
300 easy
