400 Loosen
200 Strong Kick
100 Scull
6x100 Desc. 1-3; 4-6 @ 1:30-2:00
8x25 Sprint Cycle @ :30
IM: 1500/32:00
4x100 as: 75 Best Tech. Free, 25 Strong IMO @ 1:30-2:00
3x50 IM Switch @ :50-1:00
4x100 as: 25 Strong IMO, 50 Best Tech. Free, 25 Strong IMO @ 1:35-2:10
3x50 IM Switch @ :50-1:00
4x100 IM @ 1:40-2:20
OR
Free: 1500/29:00
2x150 Best Tech. Free @ 2:10-3:00
2x200 Best Tech. Free @ 2:50-4:00
16x50 as:
1-3. Best Tech. Free @ :40-:55
4. Best Tech. Free - BC6-7 @ 1:00
Warm-down: 300/6:00
300 easy
