300 Loosen
300 Kick
300 IM - Kick, Drill, Swim
300 Pull
300 Swim - 50 Back, 50 Free
IM: 1500/23:30-31:00
3x200 @ 2:50-4:10
1. 50 Fly, 150 Best Tech. Free
2. 50 Best Tech. Free, 50 Back, 100 Best Tech. Free
3. 100 Best Tech. Free, 50 Breast, 50 Best Tech. Free
6x50 IM Switch @ :50-1:00
3x100 IM - Race Turns & Underwaters @ 1:40-2:10
6x50 Fast Free @ :50-1:00
Aerobic Free: 1500/25:00-31:00
2 Rounds:
6x50 Best Tech. Free @ :35-:50
1:00r
6x75 Best Tech. Free @ 1:00-1:15
2:00r
