300 choice swim
200 choice kick descend 50’s 1-4
100 IM
Your choice of:
Stroke:
4x:
250 Fr /5:00
200 Fr/stroke d1-4 /3:30 or 3:45
150 stroke/Fr/stroke double pullouts or 6 kicks off walls on stroke 2:30 or 2:45
100 stroke d1-4 /1:45 or 2:00
50 at 200 pace /1:15
2x25 fast /:45
200 stroke drill
300 KDS
Or
Fr/Bk, Bk, or Fr:
40x100
16/1:45, 1:40, 1:35, or 1:30
12/1:40, 1:35, 1:30, or 1:25
8/1:35, 1:30, 1:25, or 1:20
4/1:30, 1:25, 1:20, or 1:15
200 stroke drill
300 KDS if time
Or
IM:
40x100 IM Order
4 of each / 1:50, 1:40 or 1:40
3 of each / 1:45, 1:40 or 1:35
2 of each / 1:40, 1:35, or 1:30
1 of each / 1:35, 1:30, or 1:25
Add 5 or 10 sec for Br
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