200 Loosen
200 Steady Kick
200 IM - Drill, Swim
6x50 as: 25 Catch-up, 25 Max Efficiency Free @ :50-1:00
8x25 Sprint Cycle @ :30
Aerobic Freestyle: 1100/21:00
2x75 Best Tech. Free - BC3, 5, 7 by 25 @ 1:10-1:30
8x50 Best Tech. Free @ :40-:55
2x75 Best Tech. Free - BC7, 5, 3 by 25 @ 1:10-1:30
8x50 Best Tech. Free @ :40-:55
Pull: 800/16:00
4x200 P - Desc. 1-3; Hold 4 @ 2:30-4:00
Finishing Speed: 200/4:00
2x25 Fast, easy @ :30
2x25 easy, Fast @ :30
4x25 O:easy E:Fast @ :30
Warm-down: 200/4:00
200 easy
