Warm-up: 1800
200 Loosen
2 Rounds:
2x50 Build K @ 1:00+
4x100 P - Count Strokes @ 1:30+
6x50 Desc. 1-3; 4-6 or IM Switch @ :50+
IM: 1200
2 Rounds:
2x(1x25 Strong Fl @ :35+
(1x25 Fast Fl @ :35+
4x50 Strong Bk @ :50+
2x(1x25 DPS Br @ :35+
(1x25 Fast Br @ :35+
4x50 Fast Fr @ :45+
Free: 1400
4 Rounds: O:@ :50+ E:@ :45+
7x50 Best Average
1:00r
Warm-down: 200
200 easy