300 Swim / 300 Kick / 300 IM - Kick, Drill, Swim / 300 Pull / 300 Swim
Freestyle: 1200-1800/31:30
2-3 Rounds:
3x150 @ 2:00-2:30 (:05-10r)
R1. Best Tech. Free - Count Strokes
R2. Pull - Maintain Stroke Count
R3. Best Tech. Free - Count Strokes
3x50 @ :50/1:00 (:10+)
R1. Descend 1-3
R2. Best Tech. Free w/All Out Kick
R3. Fast
OR
IM: 1200-1800/37:00
2-3 Rounds:
4x100 as:
O: Best Tech. Free @ 1:25-1:45 (:05-10r)
E: Strong IM - Setup Turns @ 1:35/2:15 (:10-15r)
4x25 Fast Stroke @ :30/:35
1x100 IM - Fastest Possible @ 2:00+
Warm-down: 200/4:00
200 easy