300 Loosen
4x50 Back - Desc. 1-4 @ :50+
8x25 Sprint Cycle @ :30+
IM:
8x50 IMO - 25 Drill, 25 Build @ 1:00+
6x50 IM Switch @ :50+
3x50 as: 25 Fly (Fast), 25 Free (Smooth) @ :45+
3x50 as: 25 Free (Smooth), 25 Fly (Fast) @ :45+
1x200 IM - Fast on Fly + Free, Strong on Back + Breast @ 3:00+
8x25 Fast Back @ :25+
1x200 IM - Fast on Back + Free, Strong on Fly + Breast @ 3:00+
3x50 as: 25 Breast (Fast), 25 Free (Smooth) @ :55+
3x50 as: 25 Free (Smooth), 25 Breast (Fast) @ :55+
1x200 IM - Fast on Breast + Free, Strong on Fly + Back @ 3:00+
8x25 Fast Free @ :30+
200 easy
Free:
2 Rounds:
2x50 Catch-up - Focus on Fingertips down, Elbows up @ 1:00+
2x50 All Out Free K @ 1:00+
1x200 Pull - Count Strokes @ 2:40+
2 Rounds:
6x50 Free - think 80% 200P @ :35/:40+
6x50 Free - think 90% 200P @ :45/:50+
6x50 Free - think 200P @ :55/1:00+
100 Active Recovery @ Reset
200 easy
