200 / 400 Loosen
200 / 400 IM - 25 Drill, 25 Swim, 25 Drill, 25 Swim
8x25 Sprint Cycle @ :30
Aerobic Free: 2000/28:40-39:50
4x150 Best Tech. Free - Count Strokes @ 1:55-2:45
4x25 All Out Kick @ :30-:40
6x100 Best Tech. Free - Build @ 1:20-1:55
4x25 All Out Kick @ :30-:40
12x50 Best Tech. Free - Fast @ :45-1:00
OR
Long IM: 1800/30:30-38:30
4x25 Strong Fly @ :25-:35
6x75 @ 1:15-1:35
1-2. 25 Fly, 50 Back
3-4. 25 Back, 50 Breast
5-6. 25 Breast, 50 Free
4x25 Fast Back @ :25-:35
3x150 @ 2:20-2:40
1. 50 Fly, 50 Back, 50 Breast
2. Pull - Free
3. 50 Back, 50 Breast, 50 Free
4x25 Strong Breast @ :25-:35
2:00r
1x300 IM - 50 Strong, 25 Fast @ 4:30-6:00
1x200 IM - 25 Strong, 25 Fast @ 3:00-4:00
1x100 IM - Fast @ 1:30-2:00