3x300 Choice - Swim, Pull, IM - Kick, Drill, Swim
4x50 Strong Kick @ :10r
4x25 Sprint Cycle @ :30/:35
Freestyle: 1800/32:00
2 Rounds:
3x100 Best Tech. Fr - Count Strokes @ :15r (1:30/1:45)
:15r
3x100 Best Tech. Fr - Build @ :10r (1:25/1:40)
:15r
3x100 Best Tech. Fr - Fast @ :05r (1:20/1:35)
:30r
OR
IM: 1300/26:00
2 Rounds:
6x50 IM Switch @ :10r (:50/1:00)
1&4. 25 Fl, 25 Bk
2&5. 25 Bk, 25 Br
3&6. 25 Br, 25 Fr
2x175 IM as: 25 Fl, 50 Bk, 50 Br, 50 Fr @ :20r (3:00/3:15)
:30r
