4x150 as: 50 Free, 50 Back, 50 Free @ :10-15r
300 Kick
300 Pull
8x25 Sprint Cycle @ :30
IM: 900/16:30-19:30
3 Rounds: IMO - No Free
3x25 Strong Stroke @ :30-:40
3x50 IM Switch - R1.Fly/Back R2.Back/Breast R3.Breast/Free @ :50-1:00
3x25 All Out Free @ :30
Aerobic Free: 1200/20:00-27:30
6 Rounds: Continuous + :30r after R3
1x100 Best Tech. Free - Maintain Strong Kick @ 1:25-2:00
1x100 Strong Free Kick @ 1:50-2:30
