Warm up
1 x 200 DPS
4 x 75 Scull/kick/swim by 25
4 x 50 Reverse IM order +10
(700)
Main Set
4 rounds
1 x 300 +15
4 x 75 +20
Odd rounds (1,3): free / stroke / free by 25
Even rounds (2,4): stroke / free / stroke by 25
4 x 50 Kick +15
Odd rounds: free
Even rounds: Choice
2 x 100 +20
1st easy
2nd fast
Odd rounds: free
Even rounds: stroke or IM
(4000/4700)
Warm down
Leave a Reply