400 Loosen
4x100 Drill, Swim @ :10r
4x100 IM @ :10r
8x25 Sprint Cycle @ :30
Aerobic Freestyle: 1200/
2x50 Pull - PB @ Ankles @ :50/1:00
2x50 Pull - PB @ Knees @ :50/1:00
2x50 Pull - Drag Legs @ :50/1:00
2x300 Pull - Count Strokes @ 4:30/6:00
2x50 Best Tech. Free @ :50/1:00
2x50 Best Tech. Free @ :45/:55
2x50 Best Tech. Free @ :40/:50
Finishing Speed: 200/
2x25 Half Fast, Half easy @ :30
2x25 Half east, Half Fast @ :30
4x25 O:easy E:Fast @ :30
Warm-down: 200/
200 easy
