200 Loosen
4x100 Catch-up w/Strong Kick @ 1:30-2:00
200 IM - Drill, Swim
4x100 Pull - Count Strokes @ 1:30-2:00
8x25 Sprint Cycle @ :30
Aerobic Freestyle: 1600/23:00-30:00
2 Rounds:
6x100 Best Tech. Free - Count Strokes @ 1:15-1:50
1x200 Pull - Count Strokes @ 4:00+
Stroke Specific: 700/11:10-14:40
2x150 as: 100 Best Tech. Free, 50 Strong Stroke @ 2:10-3:00
2x25 Fast Stroke @ :30-:40
2x100 as: 50 Best Tech. Free, 50 Strong Stroke @ 1:25-2:00
2x25 Fast Stroke @ :30-:40
2x50 Strong Stroke @ 1:00
