300 Loosen
300 IM - 25 Kick, 25 Drill, 25 Swim
300 Pull - Count Strokes
Aerobic Freestyle: 900/13:30-18:00
3 Rounds:
3x75 Best Tech. Free @ 1:00-1:25
3x25 Best Tech. Free - 3 Breath Max @ :30/:35
Power & Pull: 900/15:30-20:00
6x100 Pull - 50 Breast Pull, 50 Free Pull @ 1:50-2:20
1x300 Pull - BC3, 5, 7 @ 4:30-6:00
Stroke Speed: 500/11:00-13:00
2 Rounds:
1x50 Strong Free Kick @ 1:00-1:15
2x25 Fast Stroke @ :30/:35
1x50 Strong Free w/All Out Kick @ 1:00-1:15
2x25 Fast Stroke @ :30/:35
:30r
2x25 Fast Stroke @ :30/:35
Warm-down: 300/6:00
300 easy
