200 Loosen
2x100 Steady Kick
4x100 IM - O:Drill E:Swim @ 1:30-2:00
Freestyle Option - 50 Catch-up, 50 Max Efficiency Free - Count Strokes
200 Pull - Count Strokes
12x25 Sprint Cycle @ :30
Aerobic: 1700/32:00
2x75 Max Efficiency Free - Count Strokes @ 1:15-1:30 (longer rest)
4x75 Max Efficiency Free - Hold Stroke Count @ 1:10-1:25 (medium rest)
6x75 Max Efficiency Free - Hold Stroke Count @ 1:05-1:20 (shorter rest)
1x200 Pull - Focus on Catch & Pull @ 3:00-4:00
6x50 Max Efficiency Free - Hold Stroke Count @ :40-:50 (shorter rest)
4x50 Max Efficiency Free - Hold Stroke Count @ :45-:55 (medium rest)
2x50 Max Efficiency Free - Hold Stroke Count @ :50-1:00 (longer rest)
Short Burst Speed: 600/12:00-15:00
3 Rounds:
4x25 3 Cycles Fastest Possible @ :30-:45
1x100 Max Efficiency Free - Count Strokes / Stretch Out @ 1:30-2:00
IM Option - IMO by Round & 100 IM
Warm-down: 400/8:00
400 easy
