Warm-up:
300 Loosen
300 IM - 25 Kick, 25 Drill, 25 Swim
6x50 Best Tech. Fr @ :50/1:00 (:10r)
300 Pull - Count Strokes
Freestyle:
4x150 O:Pull E:Best Tech. Fr @ 2:00/2:30+ (:10-:15r)
6x50 Fast Fr @ :40/:50/1:00+ (:05r)
4x100 O:Pull E:Best Tech. Fr @ 1:20/1:40+ (:10-:15r)
6x50 Fast Fr @ :40/:50/1:00+ (:05r)
OR
IM:
5x200
O: Pull - Count Strokes @ 3:00/3:30+
E: IM @ 3:30/4:00+
16x25 2xIMO - 2 Fly, 2 Back, 2 Breast, 2 Free @ :30+
