400 Loosen
200 IM - Drill / Build
8x25 Kick - O:Free E:Choice @ :30+
8x25 Sprint Cycle @ :30+
IM:
3 Rounds:
2x25 Kick @ :30+
2x25 Drill @ :30+
2x25 Best Tech. - Count Strokes @ :30+
2x75 1.Fly / Back / Breast 2.Back / Breast / Free @ 1:15+
6x25 Fly @ :25+
3x50 as: 25 Fly / 25 Back @ :50+
4x50 Back - Build to Turn + Finish @ :45+
3x50 as: 25 Back / 25 Breast @ :50+
4x50 Breast - Build to Turn + Finish @ 1:00+
3x50 as: 25 Breast / 25 Free @ :50+
6x25 Free - All Out @ :30+
200 easy
Free:
2 Rounds:
2x25 HL K @ :30+
2x25 Single Arm @ :30+
2x25 Catch-up @ :30+
1x150 Best Tech. Free @ 2:00+
6x50 Best Tech. Free (think 80% 200P) @ :40+
1x300 Pull - Last 100 Drop PB, Add All Out Kick @ 4:30+
4x75 Best Tech. Free (think 80% 200P) @ 1:00+
1x300 Pull - Last 100 Drop PB, Add All Out Kick @ 4:30+
3x100 Best Tech. Free (think 80% 200P) @ 1:20+
1x300 Pull - Last 100 Drop PB, Add All Out Kick @ 4:30+
200 easy
