200 Loosen
200 IM - Drill, Swim
200 Pull - Count Strokes
4x50 Kick @ 1:00-1:15
4x50 Best Tech. Free - Desc. 1-3; Hold 4 @ :45-1:00
Sprint - Free or Stroke or Both: 1800/41:30-48:00
2 Rounds:
3x(1x75 Best Tech. Free - Max Efficiency @ 1:10-1:40
(1x25 All Out @ :40
1:00r
4x(1x25 All Out thru 15 @ :30-:35
(1x25 All Out @ :40-:45
(1x25 All Out last 10 @ :35-:40
1:00r
6x50 @ 1:00-1:10
1. 25 All Out, 25 Best Tech. Free
2. 25 Best Tech. Free, 25 All Out
3. 50 All Out
