400 Loosen
4x(1x100 IM @ 1:30-2:00
(1x50 Best Tech. Free @ :45-1:00
200 Kick
12x25 Sprint Cycle @ :30
Pull: 1000/20:00
2 Rounds:
2x50 Pull - PB @ Ankles @ :45-1:00
2x50 Pull - PB @ Knees @ :45-1:00
1x300 Pull - Last 100 Drop PB, Add Strong Kick @ 4:30-6:00
IM: 1500/31:30
3x50 IM Switch @ :50-1:00
6x25 Strong Fly @ :30/:35
1x200 IM - 25 Free, 25 Stroke @ 3:30-4:00
3x50 IM Switch @ :50-1:00
6x25 Fast Back @ :30/:35
1x200 IM - 25 Stroke, 25 Free @ 3:30-4:00
3x50 IM Switch @ :50-1:00
6x25 Strong Breast @ :30/:35
1x200 IM @ 3:30-4:00
