6x50 Kick @ 1:00+
200 IM - Drill / Build
6x50 Desc. 1-3; 4-6 @ 1:00+
100 Pull - Count Strokes
IM:
3x50 IMO - Kick @ 1:00+
3x50 IMO - Drill @ 1:00+
3x50 IMO - Swim @ 1:00+
3x50 IM Switch @ 1:00+
3x25 Fly @ :25+
1x75 Fast - Back, Breast, Free @ 1:30+
3x50 Back @ :45+
1x150 Fast - Back, Breast, Free @ 2:30+
3x25 Breast @ :30+
1x75 Fast - Fly, Back, Breast @ 1:30+
3x50 Free @ :45+
1x150 Fast - Fly, Back, Breast @ 2:30+
300 easy
Free:
6x50 O:Catch-up (Exaggerated) E:Best Tech. - Count Strokes @ :50+
4 Rounds:
2x75 Strong @ :50+
3x50 Fast @ :50+
1x100 Active Recovery @ 1:50+
200 easy
