200 Loosen
4x50 Catch-up w/Strong Kick @ :50-1:00
4x50 Pull - Count Strokes @ :45-:55
4x50 Best Tech. Free @ :40-:50
8x25 Sprint Cycle @ :30
Deconstructed 200 Free or 200 IM: 1500/34:00
4 Rounds:
1x25 Strong Free or Fly @ :25-:35
3x50 Desc. 1-3 or IM Switch @ :50-1:00
1x25 Fast Free @ :35
:20r
1x175 Fast - Race like 200 Free or 200 IM @ 4:00
Finishing Speed: 200/4:00
2x25 Fast, easy @ :30
2x25 easy Fast @ :30
4x25 O:easy E:Fast @ :30
Warm-down: 300/6:00
300 easy
