200 Loosen
4x50 Strong Kick @ 1:00
200 IM - Drill, Swim
4x50 Max Efficiency Free @ :45-1:00
8x25 Sprint Cycle @ :30
Power: 1200/24:00
4x300 Pull - Last 100 Drop PB, Add Strong Kick @ 4:00-6:00
Pre-Set: 500/10:00
4x50 as: 25 Drill, 25 Swim @ :50-1:00
6x25 Max Efficiency or IMO @ :30
3x50 Desc. 1-3 @ :50-1:00
Best Average: 800/16:00
Could be All Free, Free & Stroke, or IM
8x100 Best Average @ 2:00
Warm-down: 300/6:00
300 easy
