200 Loosen
(2x25 Kick - R1.Smooth R2.Build R3.Fast @ :35+
3x(3x50 IM Switch @ 1:00+
8x25 Sprint Cycle @ :30+
IM:
4 Rounds:
2x25 Fast Fly @ :25+
2x50 Build Back @ :50+
2x50 Build Breast @ 1:00+
4x25 Fast Free @ :30+
3 Rounds:
2x50 Free @ :40+
2x100 IM - All Out! @ 2:00+
200 easy
Free:
5x300 Pull - Last 100 Drop PB, Add All Out K @ 4:30+
2 Rounds:
2x50 Free - Get Time @ :35+
1x100 Active Recovery @ 2:00+
2x50 Free - Beat 1st 2x50 Time @ :45+
1x100 Active Recovery @ 2:00+
2x50 Free - Beat 2nd 2x50 Time @ :55+
200 easy
