600 Choice Warm Up
600/600
Drill Set: 8 x 100
1) 75 stroke kick/ 25 stroke drill 5) 75 free kick/ 25 free drill
1) 50 stroke kick/ 50 stroke drill. 6) 50 free kick/ 50 free drill
3) 25 stroke kick/ 75 stroke drill. 7) 26 free kick/ 75 free drill
4) 100 stroke drill. 8) 100 free drill
800/1400
Main Set:
1) 3 x 150 free (+15); 4 x 50 stroke (+15)
2) 3 x 150 free (+10); 2 x 100 IM (+20); 4 x 50 stroke (+15)
3) 3 x 150 free (+5); 1 x 200 IM (+30); 2 x 100 IM (+20); 4 x 50 stroke (+15)
Rest an additional 45 seconds after each round
2450/3850
600 Choice Warm Down
600/4450
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