400 Loosen
200 IM - Drill, Swim
6x50 Desc. 1-3; 4-6 @ :50-1:00
8x25 Sprint Cycle @ :30
Pre-Set: 800/13:30-16:00
2x150 as: 25 Drill, 25 Swim @ 2:30-3:00
1x200 Pull - Count Strokes @ 3:00-4:00
3x(1x50 Best Tech. Free @ :50-1:00
(2x25 Fast Stroke @ :30
Best Average: 1600/44:00
8x100 Best Average @ 2:30
2:00r - easy swimming as needed
2 Rounds:
4x100 Best Average @ 2:30
1:00r
Warm-down: 600/15:00
6x50 Best Tech. Free @ :50-1:00
300 easy - Choice
