Workout from Coach Kevin
| Pre-Set | ||||
| 12 | 50 | ODD – Stroke. EVEN – Free | ||
| Main Set | ||||
| 5 | 150 | NF 1 / Free / NF 2 | ||
| where NF1 != NF2 | ||||
| 8 | 25 | IMO | ||
| 1 | 4 | Rounds | ||
| 2 | 75 | R1 = Choice, R2 = Back, R3 = Breast, R4 = Free | ||
| +20 | ||||
| 2 | 100 | Free +10 | ||
| 6 | 50 | Kick | ||
| 2 | 200 | Pull |
Workout from Coach Kevin
| Pre-Set | ||||
| 12 | 50 | ODD – Stroke. EVEN – Free | ||
| Main Set | ||||
| 5 | 150 | NF 1 / Free / NF 2 | ||
| where NF1 != NF2 | ||||
| 8 | 25 | IMO | ||
| 1 | 4 | Rounds | ||
| 2 | 75 | R1 = Choice, R2 = Back, R3 = Breast, R4 = Free | ||
| +20 | ||||
| 2 | 100 | Free +10 | ||
| 6 | 50 | Kick | ||
| 2 | 200 | Pull |