200 Loosen
200 Kick
200 Pull
6x50 as: 25 Single Arm, 25 Swim - O:Free E:Back @ :50+
6x100 as: 50 Back, 50 Free @ 1:30+
Short:
2 Rounds:
4x100 O:IM E:Free @ 1:30+
1x200 Pull - Hold Stroke Count @ 3:30+
(2x25 Fast @ :25+ (IMers go IMO)
3x(1x50 as: 12.5 easy, 25 Fast, 12.5 easy @ 1:00 (IMers go IM Switch)
Long:
3x300 Pull - Last 100 Drop PB, Add Strong Kick @ 4:30+
2 Rounds:
1x400 Neg. Split @ 6:00+
4x75 Fast (think 500P) @ 1:20+
200 easy
