Remember it’s Short Course Meters!
Warm-up: 700/15:00
200 Loosen
6x50 as: 25 Streamline K on Bk, 25 Catch-up w/O-K @ 1:10
200 IM - 25 Drill, 25 Build
IM Skill: 900/20:15
3 Rounds: IMO - No Fr
3x25 K @ :40
3x50 as: 25 Drill, 25 Best Tech. @ 1:05
3x25 Strong Str @ :30
IM: 1800/33:45
1x150 P - Count Strokes @ 2:15+
3x50 IM Switch - Push U/Ws @ 1:05
1x150 P - Count Strokes @ 2:15+
6x25 Fast - IMO - No Fr @ :35
Capacity: 600/11:30
3 Rounds:
4x50 Best Tech. Fr - Count Strokes @ :45/:50+
:30r
Warm-down: 200/4:30
200 easy
