400 Loosen
200 IM - Drill / Swim
4x50 Best Tech. Free - Paddle on Head @ 1:00+
4x50 Desc. 1-4 @ 1:00+
Free:
500 Free for Time - Average 100s (ex: 5:50 = 1:10 Average)
200 Recovery - Kick, Drill, or Swim
then...
5x100 For Time - Beat 500 Time @ Average + :15 (ex: 1:10 Average + :15 = 1:25)
200 Recovery - Kick, Drill, or Swim
or
10x50 For Time - Beat 500 Time @ Average / 2 + :15 (ex: 1:10 Average / 2 = :35 + :15 = :50)
200 Recovery - Kick, Drill, or Swim
IM:
4 Rounds:
1x50 Free @ :45+ (short rest - :10 or less)
1x50 Stroke - IMO by Round @ 1:00+
1x50 Free @ :45+ (short rest - :10 or less)
2x25 Stroke - IMO by Round @ :30+
3 Rounds:
2x50 IM Switch - by Round @ 1:00+
1x100 IM - Fast @ 1:50+
Everyone:
20x25 as: 4 Fast, 1 easy @ :35+
300 easy
