200 Loosen
200 IM - Drill / Build
6x50 Desc. 1-3; 4-6 @ :50+
12x25 Sprint Cycle - 1-4.Free 5-8.Best 9-12.Worst @ :30+
IM:
4 Rounds: IMO
2x25 Kick @ :35+
2x25 Drill (Single Arm) @ :35+
2x25 Swim (Best Tech.) @ :35+
1x100 IM - Best Turns @ 2:00+
Free:
4 Rounds:
2x25 Handlead Kick (Superman Position) @ :35+
2x25 Single Arm @ :35+
2x25 Catch-up @ :35+
1x100 Best Tech. Free @ 2:00+
4x400 @ 6:00+ or :20r
1.Pull
2.300 Pull / 100 Free w/Strong Kick
3.200 Pull / 200 Free w/Strong Kick
4.100 Pull / 300 Free w/Strong Kick
200 easy
