Warm-up: 1100/21:00
5x100 Swim, Kick, IM, Pull, Swim (SKIPS) @ :10r
12x50 Best Tech. Fr @ :50-1:00
:30r after every 4th
Freestyle: 800-1600/25:00+
4-8 Rounds:
1x150 P - Count Strokes @ :15r
1x50 Best Tech. Fr @ :05r
OR
IM: 1600/32:00
4 Rounds:
4x75 @ :10r
O:25 Fl, 25 Bk, 25 Br
E:25 Bk, 25 Br, 25 Fr
4x25 Strong Stroke - IMO by Round @ :05r
