200 Loosen
2x100 as: 25 Scull, 50 Catch-up, 25 Best Tech. Free @ 1:30-2:00
6x50 IM Switch or Desc. 1-3; 4-6 @ :50-1:00
12x25 Sprint Cycle - 4 Free, 4 Non-Fr, 4 Choice @ :30
Pull: 900/18:00
3x300 Pull - Last 100 Drop PB, Add Strong Kick @ 4:10-6:00
Aerobic Free: 1800/36:00
6x50 Best Tech. Free - Hold Stroke Count @ :40-:55
:30r
4 Rounds:
1x75 Best Tech. Free - Hold Stroke Count @ 1:00-1:15
3x50 "Fast & Relaxed" @ :45-1:00
1:00r After Round 4
6x100 Best Average @ 1:15-2:00 - Use your fastest possible interval!
OR
Aerobic IM: 1800/36:00
3x100 IM @ 1:30-2:00
8x25 IMO @ :30
3x150 IM - 25 Fly, 50 Back, 50 Breast, 25 Free @ 2:20-3:00
6x25 IMO - No Fly or Free @ :30
3x200 IM (or FrIM) @ 3:10-4:00
4x25 All Out Free @ :30
