300 Loosen
300 IM - Kick, Drill, Build
3x100 Desc. 1-3 @ 1:40+
3 Rounds:
2x25 Single Arm @ :30+
2x25 Drill (Catch-up) @ :30+
2x25 Best Tech. @ :30+
3x50 Hold Best Tech. or IM Switch @ :40-1:00+
IM:
1x400 IM as: 25 Free, 25 Stroke @ 6:00+
4x25 Fast Fly @ :30+
1x300 IM as: 25 Stroke, 25 Free, 25 Stroke @ 4:30+
4x25 Fast Back @ :30+
1x200 IM @ 3:00+
4x25 Fast Breast @ :30+
1x100 IM @ 1:30+
4x25 Fast Free @ :30+
Free:
3 Rounds:
1x400 Pull - Hold Stroke Count @ 5:20-6:00+
4x25 Fast @ :30+
200 easy
