200 Loosen
200 Steady Kick
100 Scull
Capacity: 1500/29:00
3x50 Best Tech. Free - Count Strokes @ :40-1:00
3x150 Best Tech. Free - Hold Stroke Count @ 1:50-2:50
3x100 Best Tech. Free - Stroke Count -1 @ 1:20-2:00
3x150 Best Tech. Free - Hold Stroke Count @ 1:50-2:50
3x50 Accelerate @ :40-1:00
IM: 2100/45:00
3 Rounds: IMO (Fly, Back, Breast or Back, Breast, Free)
2x100 IM @ 1:35-2:05
8x25 O:Strong - Fewest Strokes E:Fast @ :30/:35
2x150 IM - 50 of Stroke of Round + 50 Free; 25s of Non-Round Stroke @ 2:20-3:10
OR
Free: 2200/44:00
2 Rounds:
4x200 as: 100 Pull, Drop PB, 100 Best Tech. Free w/Strong Kick @ 2:30-4:00
3x50 Desc. 1-3 @ :50-1:00
3x50 Fast Free @ 1:00