Non-Free Choice with Coach Misa – Tue 5/18/21

Warmup:
300 distance per stroke
4 x 75 scull-drill-swim, 1 of each stroke

Main Set:
2 x 50 free on cruise
2 x 100 non-free on +20
2 x 50 free on +5
2 x 100 non-free on +15
2 x 50 free on +10
2 x 100 non-free on +10
***for round 2, repeat with the 50s non-free and 100s free***

400 pull or kick