Warm up4 x 75
Scull / kick / swim by 25
8 x 50 +10
Reverse IM order two of each stroke
(700)
Main Set
3 Rounds:
8 x 25 +10
4 x 50 +15
2 x 100 +20
1 x 200 +20
Rd 1: free
Rd 2: best stroke non free
Rd 3: IM
(2400/3100)
4 x 150 +15 Pull
Br 3,5,3 by 50
(600/3700)
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