Warmup:
200 to 300 DPS
4 x 50 scull-swim by 25
4 x 50 drill-swim by 25, 1 each IM order
Main Set – An Old Favorite:
build up to a 200 IM…
25 fly
50 fly
50 fly – 25 back
50 fly – 50 back
50 fly – 50 back – 25 breast
50 fly – 50 back – 50 breast
50 fly – 50 back – 50 breast – 25 free
200 IM
now tear it down from the front..
25 fly – 50 back – 50 breast – 50 free
50 back – 50 breast – 50 free
25 back – 50 breast – 50 free
50 breast – 50 free
25 breast – 50 free
50 free
25 free
Alternate 100 IM Version – 2 Rounds:
25 fly
25 fly – 25 back
25 fly – 25 back – 25 breast
100 IM
25 back – 25 breast – 25 free
25 breast – 25 free
25 free
Extra Credit:
4 x 150 free, rotate a fast 50
4 x 75 IM, rotate a fast 50
4 x 50 free on cruise
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