Warm-up: 1500/25:00+
600 Loosen
3x50 Kick - Desc. 1-3 @ 1:00+
400 Pull
3x50 Kick - Desc. 1-3 @ 1:00+
200 IM - Drill/Build
IM: 1800/32:30+
6x50 2 of each - 25 Drill / 25 Swim @ 1:00+
6x50 2 of each - IM Switch @ 1:00+
2x25 Fast Fly @ :30+
2x100 IM @ 1:45+
2x50 Build Back @ 1:00+
2x100 IM @ 1:45+
2x25 Fast Breast @ :30+
2x100 IM @ 1:45+
2x50 Fast Free @ 1:00
300 easy
Free: 2200/34:00+
6x100 Free - Hold Stroke Count @ 1:20+
1:00r
6x75 Free - Hold Stroke Count @ 1:05+
1:00r
6x50 Free - Hold Stroke Count @ :45+
1:00r
6x25 All Out @ :30+
2x200 Pull - BC5-7 @ 3:00+
300 easy (Free/Back)
