300 Loosen
200 IM - Drill, Swim
6x50 Desc. 1-3; 4-6 or IM Switch @ :50/1:00
Freestyle Group: 1500
5x100 Best Tech. Free (Strong) @ 1:15-1:45 (:05-:10r)
:30r - Fins on
4x25 All Out Free Kick @ :30 (:10-:15r)
:30r - Fins off
4x100 Best Tech. Free (Faster) @ 1:20-1:50 (:10-:15r)
:30r - Fins on
4x25 All Out Free Kick @ :30
:30r - Fins off
3x100 Best Tech. Free (Fastest) @ 1:25-1:55 (:15-20r)
:30r - Fins on
4x25 All Out Free Kick @ :30
OR
Stroke Group: 1500
2x150 as: 125 Best Tech. Free, 25 Strong Stroke @ 2:15/2:45+ (:10r)
6x25 All Out Stroke @ :30 (:10-:15r)
2x150 as: 25 Strong Stroke, 125 Best Tech. Free @ 2:15/2:45+ (:10r)
6x25 All Out Stroke @ :30 (:10-:15r)
4 Rounds:
1x50 as: 25 Free, 25 Stroke @ :50/1:00 (:10-:15r)
1x50 as: 25 Stroke, 25 Free @ :50/1:00 (:10-:15r)
1x50 Stroke @ :50/1:00 (:10-:15r)
Warm-down: 200
200 easy
