200 Loosen
200 Pull
4x50 as: 25 Kick, 25 Drill @ 1:00+
4x50 Desc. 1-4 @ :50+
8x25 Sprint Cycle @ :30+
1x200 as: 50 All Out Kick, 150 Swim @ 3:15+
1x200 as: 50 Swim, 50 All Out Kick, 100 Swim @ 3:15+
1x200 as: 100 Swim, 50 All Out Kick, 50 Swim @ 3:15+
1x200 as: 150 Swim, 50 All Out Kick @ 3:15+
6x(1x75 as: 25 Single Arm, 25 Catch-up, 25 Swim @ 1:30+
(1x25 Best Tech. Free - Count Strokes - No Breath @ :30+
20x50 as:
1-4. Best Average @ :45-1:00+
5. Active Recovery / easy @ 1:30+
300 easy
