IM or Stroke
Warm up
9 x 50 +10
Scull / kick / swim by 50
3 x 100 +20
Reverse IM order
(750)
Main Set
3 rounds:
1 x 200 +20
IM or Stroke
4 x 75 +15
Odds: fly / bk / Br
Evens: bk / Br / fr
3 x 50 +15
Des 1-3 to strong 50
2 x 25 +10
1: fast
2: easy
(2100/2850)
Extra
8 x 25 +15
Choice
(200/3050)