Warm-up: 1000/20:00
400 Loosen
200 IM - Dr, Build
6x50 as: 25 K, 25 Catch-up @ 1:00
4x25 Sprint Cycle @ :30
Freestyle Skill: 600/10:30
3x50 as: 25 Dr1, 25 Best Tech. Fr @ 1:00
3x50 as: 25 Dr2, 25 Best Tech. Fr @ 1:00
3x100 Desc. 1-3 @ 1:30+
Pull & Aerobic Free: 2100/31:00
2x300 P - Count Strokes + Last 100 Drop PB, Add Strong K @ 4:00+
6x75 Best Tech. Fr @ 1:15+
2x200 P - Count Strokes + Last 100 Drop PB, Add Strong K @ 2:40+
6x50 Best Tech. Fr @ :50+
2x100 Best Tech. Fr w/Strong K @ 1:20+
6x25 Best Tech. Fr @ :25+
Warm-down: 300/8:00
300 easy
