300 Loosen @ 4:30-6:00
3x100 Kick - Desc. 1-3 @ 1:30-2:00
300 IM - 25 Swim, 25 Drill, 25 Swim @ 5:00-7:00
12x25 Sprint Cycle @ :30
Freestyle: 1700/35:00
4x(1x225 Pull - Count Strokes @ 3:00-4:30
(1x50 Best Tech. Free w/All Out Kick @ :50/1:00
1:00r
6x100 Max Efficiency @ 1:15-2:00
IM: 1600/33:00
4x150 Strong - Race Turns @ 2:15-3:00
O:50 Fly, 50 Back, 50 Breast
E:50 Back, 50 Breast, 50 Free
8x25 Fast - 2 of each @ :30
4x100 IM Strong - Race Turns @ 1:25-2:00
8x25 Fast - 2 of each @ :30
1:00r
1x200 IM - Fastest Possible
