IM and Stroke
Warm Up
200 Free Choice
4 x 50 Kick Build
8 x 25 Choice Build
Work on good streamlines on each wall
(600)
Main Set
8 Rounds:
125
75 Free
Odd Rounds:
125 IM +20 (Double up Stroke by odd round)
75 Free on Cruise
Even Rounds:
125 Free on Cruise
75 IM + 20 Fly / bk / br
(1600/2200)
Extra Credit
8 x 50 Kick 2 of Each stroke IM order
400 Pull Breath 3/5/3/7 by 50
(800/3000)