200 Loosen
200 Kick
200 IM - Drill, Swim
200 Pull
8x25 Sprint Cycle @ :30
Aerobic Free: 1500/30:00
1x300 Pull - Count Strokes @ 4:30-6:00
3x150 Best Tech. Free @ 2:05-3:00
1x200 Pull - Count Strokes @ 3:00-4:00
3x100 Best Tech. Free @ 1:25-2:00
1x100 Pull - Count Strokes @ 1:30-2:00
3x50 Best Tech. Free @ :45-1:00
Long Sprint: 1200/25:00
4x125 Best Average @ 1:50-2:30
1x400 Max Efficiency @ Reset
4x75 Best Average @ 1:10-1:30
