200 Loosen
4x50 Strong Kick @ 1:00/1:15+
4x25 Sprint Cycle @ :30
IM: 2100/44:15+
3 Rounds: IMO
12x25 as:
1-3. Desc. Stroke @ :25/:30+
4. Best Tech. Free @ :35+
3x50 IM Switch @ :50/1:00+
1x50 easy Free @ 1:30+
After R3:
3x200 IM as:
1. 25 Best Tech. Free, 25 Fast Stroke @ 3:30/4:00+
2. 25 Strong Stroke, 25 Best Tech. Free @ 3:30/4:00+
3. 200 IM - 25 Strong, 25 Fast @ 3:30/4:00+
OR
Free: 2100/39:00+
3x300 Pull - Last 100 Drop PB, Add Strong Kick - Desc. Last 100s @ 4:00-5:00+
3 Rounds:
2x50 Best Tech. Free @ :50/:55/1:00
2x50 Best Tech. Free @ :45/:50/:55
2x50 Best Tech. Free @ :40/:45/:50
1x100 Fast Free @ 2:30
Warm-down: 300/6:00
300 easy
