8x50 Best Tech. Free @ :50-1:05
4x75 Strong Kick @ 1:25-1:40
2x150 IM - No Free - 25 Drill, 25 Swim @ 2:20-3:00
Capacity Free: 1300/18:00-24:30
3x50 Max Efficiency Free @ :40-:55
1x200 Pull - Count Strokes @ 3:00-4:00
3x100 Max Efficiency Free @ 1:20-1:50
1x200 Pull - Count Strokes @ 3:00-4:00
3x150 Max Efficiency Free @ 2:00-2:45
Sprint IM: 1500/28:30-32:15
3 Rounds: IMO - No Free
3x(2x25 All Out Stroke @ :30/:35
(1x50 IM Switch - R1.Fly/Back R2.Back/Breast R3.Breast/Free @ :50-1:05
8x25 All Out Free @ :30
Warm-down: 400/10:00
400 easy
