300 Loosen
3x100 Kick @ 1:50-2:10
300 Pull
3x100 Best Tech. Free @ 1:20-1:50
8x25 Sprint Cycle @ :30
Aerobic Maintenance: 1000/19:00
2 Rounds:
6x50 Best Tech. Free @ :40-:55
2x100 IM @ 2:00
Stroke or IM Speed: 1000/20:00
2 Rounds:
6x50 O:Fast - IM Switch or Stroke E:Active Recovery Free @ 1:00
1x200 IM or 150 Best Tech. Free + 50 Fast Stroke @ 3:00-4:00
Warm-down: 300/6:00
300 easy
