400 Choice on 8:00
12 * 100
3 rounds on 2:05, 1:55, 1:45 or 1:40
75 Fly/25 Back S
75 Back/25 Breast S
75 Breast/25 Free S
100 Free 25’s & 100 are fast and get faster each round
75’s are Rd 1 Build Kick, Rd 2) build swim, Rd 3) fast -3rd 25 Kick
or
12 * 100
RA/LA/K/D
1-8 with fins 1-4 descend on 9-12) without
30 * 25 on :35
6 * thru
1) Pull with paddles
2) S
3) K
4) S
5) Dive and underwater Kick
Last 1/2
800 Pull with paddles and snorkel
200 blast kick on 8
2 * 100 Blast kick on 5
3 * 50 on Kick ascend on 3:00 - at least last 2 dif stroke
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