Warm-up: 800/14:00
200 Loosen
4x50 Strong K @ 1:00+
200 Pull
4x50 IMO - Drill/Build @ 1:00+
Skill: 600/11:00
2 Rounds:
2x25 Kick @ :30+
2x50 Drill @ 1:00+
2x75 Best Tech. @ 1:15+
IM: 25 Fly, 25 Back, 25 Breast
Free: Count Strokes
Aerobic: 1500/25:30
3 Rounds:
3x100
IM: Descend 1-3 @ 1:50+
Free: Best Tech. @ 1:25-1:45+
200 Pull @ 3:00+
Warm-down: 200/3:00
200 easy
