200 Kick
100 IM
6x50 Desc. 1-3; 4-6 @ :50+
Free:
4 Rounds:
1x150 Pull @ 1:50+
2x25 Catch-up w/All Out Kick @ :35+
1x50 Fast (think 200P) @ 1:00+
5x200 Desc. #1-3, Pull #4 (Strong), All Out #5 @ 2:30+
300 easy
IM:
3 Rounds:
2x25 Fly @ :25/:30+
1x150 Back / Breast / Free @ 2:10/2:30+
2x200 Pull - Count Strokes @ 3:00+
4 Rounds:
1x75 as: 25 Fly / 50 Back @ 1:15+
1x50 Breast - Count Strokes @ 1:00+
1x25 Fast Free - Push Tempo @ :30+
2x200 Pull - Count Strokes @ 3:00+
300 easy
