300 Loosen
200 IM - Drill, Swim
4x50 Pull - Count Strokes @ :50-1:00
100 Scull
8x25 Sprint Cycle @ :30
IM: 1300
9x50 IM Switch @ :50-1:05
2x100 IM - Fast! @ 2:00
6x75 O:Fly, Back, Breast E:Back, Breast, Free @ 1:20-1:35
2x100 IM - Fast! @ 2:00
Capacity Free: 1200
2 Rounds:
6x50 Best Tech. Free @ :40-:55
6x50 Pull - Count Strokes @ :50-1:05
Warm-down:
6x50 Smooth @ :10r
200 easy
