200 Loosen
6x50 Strong Kick @ 1:00
200 IM - Drill, Swim
6x50 Desc. 1-3; 4-6 @ :50
8x25 Sprint Cycle @ :30
Pull: 900/16:30
2 Rounds:
2x150 Pull - Maintain Stroke Count @ 2:15-2:45
1x150 Max Efficiency Free - Maintain Strong Kick & Stroke Count @ 2:00-2:45
Stroke Sprint: 1200/24:00
3 Rounds:
2x100 as: 75 Best Tech. Free, 25 Strong Stroke @ 1:30-2:00
2x25 as: 12.5 Fast, 12.5 easy @ :30
2x25 easy @ :30
2x25 Fast @ :30
1x50 easy @ 1:00
OR
IM Sprint: 1200/24:00
3 Rounds: IMO by Round
2x100 IM - Strong Fly / Back, Fast Breast / Free @ 1:30-2:00
3x25 Strong Stroke - IMO by Round @ :30
1x50 IM Switch @ 1:00
3x25 Fast Free @ :30
Warm-down: 200/4:00
200 easy
