Warm Up: 500
500 FR (100 drill / 100 kick / 100 swim / 100 kick /
100 TSFGC-up)
Main Set: 2000
Do the
following 2x;
4 x 50
3 x 100
2 x 150
1 x 200
Round 1: 50’s = FL w/fins
100’s = BK pull
150’s = BR (3k1p, 2k1p, swim by 50)
200 = FR w/paddles
Round 2: 50’s = IMO
100’s = IMT
150’s = IM-FR
200 = IMS
