400 Loosen
2x100 Strong Kick @ 2:00
400 Pull - Count Strokes
4x50 Desc. 1-3; Hold 4 @ 1:00
Pull & Aerobic: 1200/22:00
4x100 Pull @ 1:20-1:50
4x100 Best Tech. Free @ 1:20-1:50
4x100 Fast @ 1:20-1:50
IM: 1200/24:00
3x(2x25 Strong Fly @ :30
(1x50 Best Tech. Free @ :50-1:00
6x50 Strong Back @ :50-1:00
6x50 Build Breast @ :50-1:00
3x(1x50 Build Free @ :50-1:00
(2x25 Fast Free @ :30
Warm-down: 200/4:00
200 easy
