200 Loosen
6x50 Kick @ 1:00+
200 IM - Drill, Swim
12x25 Pull - 1. 5 Breath Max 2. 3 Breath Max 3. 1 Breath Max @ :30/:35
200 Free - Drill, Swim
8x25 Sprint Cycle @ :30
Over-Distance & Capacity: 2400/31:30-44:40
1x500 Max Efficiency Free (Can be Pull) - Maintain Stroke Count & Dolphins off Walls @ 7:05-10:00
2x50 Best Tech. Free @ :35-:50
1x400 Max Efficiency Free (Can be Pull) - Maintain Stroke Count & Dolphins off Walls @ 5:40-8:00
4x50 Best Tech. Free @ :35-:50
1x300 Max Efficiency Free (Can be Pull) - Maintain Stroke Count & Dolphins off Walls @ 4:15-6:00
6x50 Best Tech. Free @ :35-:50
1x200 Max Efficiency Free (Can be Pull) - Maintain Stroke Count & Dolphins off Walls @ 2:50-4:00
8x50 Best Tech. Free @ :35-:50
OR
IM / Stroke Endurance: 2100/31:30-45:45
4 Rounds: IMO or Stroke
3x100 as: 75 Best Tech. Free, 25 Stroke @ 1:25-2:15
3x50 IM Switch or Build Stroke @ :45-1:00
2x100 as: 50 Best Tech. Free, 50 Stroke @ 1:30-2:15
1x50 Fast Stroke @ 1:00
