4x150 as: 100 Loosen, 50 Back @ :15-20r
8x25 Kick @ :30+
IM:
6x50 IMO - No Free - O:25 Kick, 25 Drill E:25 Drill, 25 Kick @ 1:05+
12x25 Best Tech. Swim - IMO @ :30+
4x75 as: 25 Fly, 50 Back @ 1:10+
2x100 IM @ 1:40+
4x75 as: 25 Back, 50 Breast @ 1:20+
2x100 IM @ 1:40+
4x75 as: 25 Breast, 50 Free @ 1:10+
300 easy
Free:
4x75 as: 25 Bodyline, 25 Single Arm, 25 Catch-up @ 1:15+
12x25 Best Tech. Free w/Pads - Count Strokes @ :25+
2x300 Pull - Count Strokes + Accelerate Turns @ 4:30+
6x50 Best Average @ :40
:30r
6x50 Best Average @ :50
:30r
6x50 Best Average @ 1:00
300 easy
