200 Loosen
200 Kick
200 IM - Drill/Build
8x50 Desc. 1-4; 5-8 @ 1:00+
IM:
3 Rounds: IMO - No Free
2x25 Kick - IMO by Round @ :30+
2x25 Swim - IMO by Round @ :25+
2x100 IM @ 1:35+
6x200 O:IM @ 3:00+ E:Pull @ 2:45+
200 easy
Free:
3 Rounds:
4x50 Pull - 1.PB @ Ankles 2.PB @ Knees 3.Regular 4.Swim w/All Out K @ :50+
4x50 Free @ :40+
16x25 1-3.Smooth / Best Tech. 4.All Out @ :25+
12x25 1-2.Smooth / Best Tech. 3.All Out @ :30+
8x25 1.Smooth / Best Tech. 2.All Out @ :35+
4x25 All Out @ :40+
200 easy
