200 Loosen
200 Kick
200 IM - Drill, Swim
6x50 Best Tech. Free @ :45-:55
8x25 Sprint Cycle @ :30
Pull: 1200/25:00
6x50 Pull - PB at Knees @ :50-1:00
1x300 Pull - Count Strokes @ :30r
6x50 Pull - Drag Legs (No PB) @ :50-1:00
1x300 Pull - Count Strokes @ :30r
IM: 1500/30:00
2x(2x50 Best Tech. Free @ :45-1:00
(2x25 Fast Fly @ :30
2x50 Strong Back @ :45-1:00
2x50 IM Switch - 25 Fly, 25 Back @ 1:00
2x(2x50 Best Tech. Free @ :45-1:00
(2x25 Fast Back @ :30
2x50 Strong Breast @ :50-1:00
2x50 IM Switch - 25 Back, 25 Breast @ 1:00
2x(2x50 Best Tech. Free @ :45-1:00
(2x25 Fast Breast @ :30
2x50 Fast Free @ :40-1:00
2x50 IM Switch - 25 Breast, 25 Free @ 1:00
OR
Mid-Distance Free: 1500/27:00
3 Rounds:
6x50 Best Tech. Free @ :40-:50
2x100 Fast @ 1:30-1:45
:30r
