Drill Set:
1 x 100 kick RIMO
4 x 75 kick/drill/swim RIMO rest 10 seconds between each 75
4 x 100 rest 10 seconds between each 100
Odds IM or stroke, Evens Free
800
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 Choice of non-free stroke Des 1-3 to strong 50
2 x 25 +10 Choice of non-free stroke
1: fast
2: easy
2100/2900
Dessert
8 x 25 +15
Choice
200/3100
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