400 Loosen
4x50 Kick @ 1:00+
2-3 Rounds: IMO?
4x50 O:Drill E:Best Tech. @ 1:00+
4x25 Sprint Cycle @ :30+
IM:
6x25 Fly - Count Strokes @ :25+
2x50 IM Switch - Fly / Back @ 1:00+
4x50 Back - Build to Turn + Finish @ :45+
2x50 IM Switch - Back / Breast @ 1:00+
4x50 Breast - Build to Turn + Finish @ :55+
2x50 IM Switch - Breast / Free @ 1:00+
6x25 Free - Fastest Possible! @ :30+
4x100 IM @ 1:40+
200 easy
Free:
2 Rounds:
4x75 Desc. 1-3; Hold 4 - #3+4 think 500P @ 1:15+
12x50 Fast (think 500P)
R1 - 1-4 @ :40+, 5-8 @ :45+, 9-12 @ :50+
R2 - 1-4 @ :50+, 5-8 @ :45+, 9-12 @ :40+
200 easy
