400 Loosen
2x200 as: 25 Drill, 25 Swim @ :15r
400 Pull - Count Strokes
2x100 as: 25 Kick, 25 Swim @ :15r
Over-Distance Free: 2100/35:00-46:00
3x225 as: 150 Best Tech. Free, 75 Fast Free @ 3:00-4:30
:30r
1x75 Fast Free @ 1:30
3x175 as: 125 Best Tech. Free, 50 Fast Free @ 2:20-3:30
:30r
1x75 Fast Free @ 1:30
3x125 as: 100 Best Tech. Free, 25 Fast Free @ 1:40-2:30
:30r
1x75 Fast Free @ 1:30
12x25 @ :30
3 All Out, 1 easy
OR
Back-end Stroke: 2100/35:00-42:00
12x150 as:
O:100 Best Tech. Free, 50 Strong Stroke @ 2:15-3:00
E:125 Best Tech. Free, 25 Fast Stroke @ 2:15-3:00
12x25 @ :30
3 All Out, 1 easy
Warm-down: 500/10:00
3x100 Best Tech. Free @ :10r
200 Kick, Scull
