400 Loosen
4x50 Kick @ 1:00+
8x25 Sprint Cycle @ :30+
3 Rounds:
2x50 as: 25 Kick, 25 Drill @ 1:00+
2x50 as: 25 Drill, 25 Best Tech. @ 1:00+
4x25 Build @ :30+
2x50 IM Switch - Fly/Back @ :45+
2x100 IM @ 1:45+
2x50 IM Switch - Back/Breast @ :45+
2x100 IM @ 1:45+
2x50 IM Switch - Breast/Free @ :45+
2x100 IM @ 1:45+
3 Rounds:
2x25 Fast Fly @ :25+
1x150 as: 50 Back, 50 Breast, 50 Free @ 2:10+
200 easy
