WARM UP: 900
300 FR (50 TSFGC-up / 25 swim)
3 x 100 IM drill
6 x 50 choice kick w/board
MAIN SET: 1600 [1000 skip the 300,200,100 after the 4 rounds]
{ 25
4 x { 50 } @ :05 rest between each distance
{ 75
{ 100
Round #1: all FR Round #2: 25 FL
50 (25 BK / 25 FR)
75 (25 BR / 50 FR)
100 FR
Round #3: 25 FL Round #4: 25 FL
50 BK 50 BK
75 (50 BR / 25 FR) 75 BR
100 FR 100 FR
300 IMS (25 IMO / 50 FR)
200 IMS (25 IMO / 25 FR) } @ :20 rest (IM is fast / FR is easy)
100 IM
