Warm-up: 900/16:00
300 Loosen
4x50 Steady K @ 1:00+
200 Pull
4x50 IMO - 25 Drill, 25 Swim @ 1:00+
Free: 1200/20:00
4 Rounds:
1x50 as: 25 HL K, 25 Catch-up @ 1:00+
1x50 Best Tech. Fr - Count Strokes @ 1:00+
1x200 P - Count Strokes + Accelerate Walls @ 3:00+
IM: 600/12:00
3 Rounds: IMO - No Free
1x50 as: 25 Kick, 25 Drill @ 1:00+
1x50 as: 25 Drill, 25 Swim @ 1:00+
1x100 IM @ 2:00+
Warm-down: 200/4:00
200 easy
