200 Loosen
2x50 Kick @ 1:00+
200 Pull
2x50 Kick @ 1:00+
200 IM - Drill / Build
IM:
3 Rounds: IMO - No Free
6x25 Swim - Count Strokes @ :30+
1x150 IM (Skip Stroke of Round - ex:6x25 Back + 150 IM - Fly, Breast, Free) @ 2:30+
2 Rounds:
1x300 IM - Mid 25 always Free - ex:25 Fly, 25 Free, 25 Fly, 25 Back, 25 Free, 25 Back... @ 5:00+
3x100 IM @ 1:40+
20x25 as: 1-4.Fast @ :25+ 5.Active Recovery @ 1:20+
200 easy
Free:
3 Rounds:
6x25 Drill - R1.Single Arm R2.Catch-up R3.Best Tech. @ :30+
1x150 Pull - Desc. by Round @ 2:15+
2 Rounds:
1x300 Neg. Split @ 4:30+
3x100 Best Average @ 1:30+
20x25 as: 1-4.Fast @ :20+ 5.Active Recovery @ 1:10+
200 easy
