NonFree Day with Kevin
3x 200 IMO – Each stroke, Alternate between K / D by 25:
Fly 25 K / 25 D, Back 25 K / 25 D, Breast 25K / 25D…
6x 100 Odd – NF +20, Even – Free +10
8x 50 NF – Descend 1-4, 5-8
1x 200 NF / Free / NF / Free by 50
3 rounds
- 100 IM
- 100 50 Fly / 50 Free
- 100 50 Bk / 50 Free
- 100 50 Br / 50 Free
- 100 Pull
2x 100 Choice or Pull