600 as: 200 Loosen, 200 IM - Drill, Swim, 200 Loosen
9x50 @ 1:00-1:10
1. Strong Kick
2-3. Pull - Max Power
6x25 Sprint Cycle - No All easy @ :30/:35
Freestyle Group: 1900/30:00-39:30
5x100 Best Tech. Free w/Fins - Hold Stroke Count + Strong Kick @ 1:20-1:50
Reset - Fins Off + Pads On
5x100 Best Tech. Free w/Pads - Hold Stroke Count + Strong Kick @ 1:20-1:50
Reset - Pads Off
5x100 Best Tech. Free - Hold Stroke Count + Strong Kick @ 1:20-1:50
2 Rounds:
1x25 All Out - Fewest Breaths Possible @ :30-:40
3x50 Best Tech. Free @ :45-1:00
1x25 All Out - Fewest Breaths Possible @ :30-:40
Reset
IM Group: 1700/30:00-39:00
4x25 Single Arm Fly - Focus on Rhythm @ :30-:40
2x25 Strong Fly @ :30-:40
6x50 Strong Back @ :45-1:00
4x25 1P/2K Breast - Finish Kicks @ :30-:40
2x25 Strong Breast @ :30-:40
6x50 Fast Free @ :45-1:00
4 Rounds:
1x100 IM @ 1:45-2:15
1x100 Best Tech. Free (can be Pull) @ 1:30-2:00
All: 300/6:30
3x50 Desc. 1-3 @ 1:00
2x25 All Out thru 15 @ :30/:35
2x25 All Out Last 10 @ :30/:35
2x25 All Out @ :30/:35
Warm-down: 300/6:00
300 easy