Stoke Work and IM Transtion
Warm up
3 x 4 x 50
1-4 Free Build
5-8 Scull / Kick by 25
9-12 One of Each stoke IM order
1 x 200 Choice
(800)
Main Set
6 Rounds
1 x 50 Uptempo Stroke +15
1 x 100 50/50 Stroke +20
1 x 50 Uptempo Stroke +15
Rd 1: 50 is fly, 100: 50 fly / 50 bk, 50 is Bk
Rd 2: 50 is bk, 100: 50 bk / 50 breast, 50 is Br
Rd 3: 50 is br, 100: 50 br / 50 fr, 50 is Free
Rd 4: 50 is free, 100: 50 fr / 50 fly, 50 is fly
Rd 5 & 6 Choice
(1200/2000)
Dessert
3 x 200 Pull +20
Breath 3,5,3,7 by 50
8 x 50 Kick +20
Des 1-4, 5-8
(1000/3000)
Mountain view masters 